Root Vegetables - potatoes, turnips and carrots are all excellent sources. Since bran can cause rumbling intestinal gas and even some mild cramping, it should be started in small amounts initially. The amount can be increased as tolerance is acquired. The goal should be 20 to 35 grams of fibre a day, which will usually produce 1 to 2 soft and formed stools a day. This may help prevent problems from developing in the lower digestive tract.
Some People have trouble tolerating too many high fibre foods in the diet.
Stool softening and bulking agents are available over the counter. These products are usually plant fibres that absorbs water and produces the bulk necessary for the digestive tract to perform naturally. Psyllium fibre is found in many commercial products. Hemicellulose and polycarboxisal are other bulking agents that can be used. These fibre supplements, in conjunction with foods, offer an easy way to reach the fibre goal of 20 to 35 grams per day.