. . . tips for better health Easy Does It. Don't increase fiber intake too fast, or you'll get gas and bloating, even cramping and/or constipation. It's best to add about 5 grams a day for a week. So if you're starting at 10 grams a day, take 15 grams for a week before adding more. Keep going up 5 grams a day, a week at a time, until you reach your target amount. Even with gradual change, you may experience some transition symptoms. It takes a while for the bacteria in your gut to adjust to more fiber. Drink Plenty of Water. Make sure you get your 6-8 glasses a day, and drink a glass whenever you take a fiber supplement. Additional water will help optimize fiber's actions in the body and will prevent constipation. How Much Fiber? Aim for 35-40 grams a day; more if you're dealing with diabetes or trying to lose weight. There are roughly 3 grams of fiber (a mix of soluble and insoluble) in a typical piece of fruit; 4 in a cup of vegetables, and 7 in a half cup of beans. Juici…