To avoid uncomfortable cramps and potentially embarrassing flatulence, don't eat more than 35 to 50 grams of fiber in a day. A fiber-rich diet contains at least five, and preferably nine, servings of fruits and vegetables every day. A carrot, a medium-sized apple, a cup of raw produce, or a half a cup of cooked vegetables makes up one serving. Switch to brown rice, whole wheat bread, and whole-grain pastas. And consider replacing meat with beans.
Cooked beans can provide up to nine grams of fiber in just one cup.
Beans are also terrific sources of protein and other important nutrients. Make sure you drink at least eight 8-ounce glasses every day, and even more if you exercise or work in a hot climate. Finally, take a look at your lifestyle. Stress, lack of exercise, side effects of medication, disease, crash dieting, and obesity can all cause constipation. If the problem continues or you're considering using laxatives, speak to your doctor first.