Dr. Mark Hyman says Switching abruptly to a high-fiber diet can cause gas and bloating. Increase your fiber intake slowly until you get up to 50 grams a day. Eat 2 tablespoons of ground flax seeds a day. Sprinkle on salads, grains, or vegetable dishes or mix in a little unsweetened applesauce. Include a few handfuls of almonds, walnuts, pecans, or hazelnuts to your diet every day. If you’re have trouble getting your fill of fiber, choose a supplement that contains both soluble & insoluble fiber,
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I bring Kellogg's Fiber Plus Cinnamon Oats Cereal pre measured in a bag for a healthy snack. I can eat it one piece at a time so it lasts awhile and the cinnamon is satisfying as a "sweet". Ups my fiber for the day!
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