The recommendation for older children, adolescents and adults is 20 to 35 grams per day. Younger children will not be able to eat enough calories to achieve this, but introducing whole grains, fresh fruits and other high fiber foods is suggested. To ensure an adequate fiber intake, eat a variety of foods, including more fruits, vegetables, whole grains, cereals, and dried beans and peas. Add fiber gradually over a period of a few weeks to avoid abdominal discomfort . Water aids the passage of fiber through the digestive system.
Peeling can reduce the amount of fiber in a food.
Cooking may actually increase your intake by decreasing the volume of the food that is prepared. This subsides once the natural bacteria in the digestive system get used to the increase in fiber in the diet. The problem with gas or diarrhea can be reduced considerably by adding fiber gradually to the diet. Too much fiber may interfere with the absorption of trace minerals including iron, zinc, magnesium, and calcium. This effect is minimal because high-fiber foods are usually rich in minerals.