6.5 Beans, Black-eyed, cooked 100 g 6.5 Beans. Use two servings of fiber containing foods at each meal as a general rule. Avoid refined food items like breads and cereals, purchase whole grain variety. Buy fresh fruits and vegetables and eat them raw and unpeeled whenever possible. Drink lot of fluids.
Water is what helps fiber work.
Without enough water, insoluble fiber can block the digestive system, resulting in constipation. Do not substitute juice for water. Juice is not a good source of fiber, eat fruits. Fibers will not do not miracle. Physical activity is essential.