Fiber promotes regular bowel movements. Aside from regulating digestive health, it can also help prevent your risk for heart disease and certain cancers according to MayoClinic.com. It's plentiful in fruits, vegetables and whole grains, but you can also take fiber supplements to get your recommended daily intake. The amount of fiber you need varies by sex, age and health but it ranges between 21 to 38g per day according to MayoClinic.com.
Step 1
Make a smoothie. Toss a few handfuls of fresh, unpeeled fruits like strawberries, kiwis, bananas and melons into a blender with a handful of ice. Fill the blender with juice, milk, soy milk or water. Blend together and drink down the fiber from your whole fruits.
Step 2
Stir a tablespoon of ground flax seeds into thick drinks like milkshakes, smoothies and yogurt drinks. Flax seeds have 5.41g of fiber in two tbsp., according to World's Healthiest Foods.
Step 3
Choose fruit and vegetable juices with high pulp. Puree fresh fruits and stir them into drinks to add extra fiber. For example, peel an orange and puree it in the blender. Add it to your orange juice container and shake vigorously.
Step 4
Purchase an over-the-counter fiber supplement from your drugstore designed to mix into liquids. Stir this fiber into water, juice, coffee, tea or any other beverage you enjoy.
Step 5
Stir natural nut butters into coffee or hot chocolate. Nuts and seeds are high in fiber according to MayoClinic.com. Choose unrefined nut butters that contain little added salt or sugar rather than commercial nut butters, which often have some of their bulk replaced with oils and sugar.
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