The signals to watch for are the frequency, comfort and bulk of bowl movements. But start slowly. Gas, bloating, abdominal pain and diarrhea can result from too much fiber too fast. Over-consumption of fiber can work against you by blocking the absorption of many valuable nutrients. Pregnant or nursing women and people who are chronically sick, undernourished, over the age 65 should consult with a physician before making any radical change in diet.
Dietary fiber is found only in plants foods - fruits, nuts, grains, and vegetables.
It doesn't exist in meat, fish, and dairy products. Eating a balanced diet requires you eat a variety of foods. And eating a balanced - diet means you must eat foods containing both soluble and insoluble fiber. The highest foods are whole grains cereals, followed by legumes, root vegetables and then fruits. Different fibers initiate different physiological responses, so you need to eat from all these fiber-rich foods groups to get the various types of fiber your body needs.