High Fiber Foods: 25 Everyday Choices Ranked by Real Fiber Content

Stand in any grocery aisle and count the packages shouting “good source of fiber.” Now flip one over. A “good source” can legally mean less than 3 grams per serving — roughly what you’d get from a single medium banana. Meanwhile, a dollar can of lentils sitting quietly on the bottom shelf holds five times that in a single cup.

That gap between marketing and math is why most American adults land at around 15 grams of fiber a day, about half of what national guidelines recommend. It’s not that people dislike fiber. It’s that nobody has shown them where the grams actually live.

So let’s do that. Below are 25 ordinary, affordable foods ranked by their real fiber content per realistic serving — not per 100 grams of dry weight, not per implausible portion — along with honest answers to the questions people actually type into search bars at 11 p.m.

How much fiber do you actually need each day?

The numbers are more specific than “eat more.” The Dietary Guidelines for Americans and major medical centers, including Mayo Clinic, set targets of roughly 21 to 25 grams a day for women and 30 to 38 grams for men, with the higher figures applying to adults under 50. The UK’s NHS uses a simpler benchmark for everyone: 30 grams daily.

Here’s the uncomfortable part. Surveys consistently find that only a small fraction of adults — by some estimates around 5 to 10 percent — actually hit those numbers. The average intake hovers near 15 grams, which means the typical person needs to roughly double what they’re eating now.

Why does the target matter? Fiber isn’t one nutrient with one job. It slows the absorption of sugar into the bloodstream, adds bulk that keeps digestion moving, binds some cholesterol in the gut, feeds beneficial colon bacteria, and stretches meals so you feel full longer on the same calories. Harvard Health notes that higher fiber intake is associated with lower rates of heart disease, type 2 diabetes, and colorectal cancer in large observational studies — an association, not a guarantee, but a remarkably consistent one across decades of research.

One caveat before the rankings: these are food-label grams, drawn from standard nutrition databases, and real-world portions vary. Treat the numbers as reliable estimates, not lab measurements. The relative order — beans first, refined grains last — is what matters most.

The 25 high fiber foods, ranked by real grams per serving

Rankings by fiber per 100 grams can mislead — nobody eats 100 grams of dry chia seeds. This table uses the servings people actually eat, based on figures from Mayo Clinic and USDA nutrition data. Cooked values are for legumes and grains; fruits and vegetables are as noted.

Rank	Food	Serving	Fiber (approx.)
1	Split peas	1 cup, cooked	16 g
2	Lentils	1 cup, cooked	15.5 g
3	Black beans	1 cup, cooked	15 g
4	Chickpeas	1 cup, cooked	12.5 g
5	Chia seeds	1 oz (2 tbsp)	10 g
6	Green peas	1 cup, cooked	9 g
7	Raspberries	1 cup	8 g
8	Edamame	1 cup, shelled	8 g
9	Artichoke	1 medium, cooked	7 g
10	Whole-wheat spaghetti	1 cup, cooked	6 g
11	Pearled barley	1 cup, cooked	6 g
12	Bran cereal	3/4 cup	5.5 g
13	Pear, with skin	1 medium	5.5 g
14	Avocado	1/2 fruit	5 g
15	Broccoli	1 cup, cooked	5 g
16	Quinoa	1 cup, cooked	5 g
17	Oatmeal	1 cup, cooked	5 g
18	Apple, with skin	1 medium	4.5 g
19	Potato, with skin	1 medium, baked	4.5 g
20	Brussels sprouts	1 cup, cooked	4 g
21	Sweet potato, with skin	1 medium, baked	4 g
22	Almonds	1 oz (about 23 nuts)	3.5 g
23	Popcorn, air-popped	3 cups	3.5 g
24	Brown rice	1 cup, cooked	3.5 g
25	Banana	1 medium	3 g

Notice the shape of the list. The top four spots all belong to legumes, and the gap is not small — one cup of split peas outperforms five bananas combined.

Why beans and lentils dominate the rankings

A legume is essentially a seed built for survival, and its structure explains the fiber payload. The outer coat is rich in insoluble fiber; the interior stores soluble fiber and resistant starch — a carbohydrate that behaves like fiber because human enzymes can’t break it down. That double package is why a single cup of cooked lentils delivers more fiber than most people eat before dinner.

The economics deserve a mention too. Dried split peas cost pennies per serving, keep for a year in a cupboard, and require nothing but water and time. Canned versions trade a little sodium (rinse them — it removes a meaningful share) for enormous convenience.

Practically, the trick is to stop thinking of beans as a main event that requires a recipe. Consider them a garnish with ambition:

• Stir half a cup of chickpeas into any salad — that’s about 6 grams added in ten seconds.
• Swap half the ground meat in tacos, chili, or pasta sauce for lentils, which absorb the seasoning around them.
• Blend white beans into soups; they thicken the texture without announcing themselves.
• Keep frozen edamame on hand as a snack — a cup shelled brings 8 grams plus protein.

If gas has kept you away from beans, that’s addressable, and there’s a whole section on it below. The short version: your gut bacteria adapt, usually within two to three weeks of regular exposure.

Soluble vs. insoluble fiber: what's the difference?

Fiber splits into two working categories, and knowing which is which turns the food list into a toolkit.

Soluble fiber dissolves in water and forms a soft gel. Picture what happens when oatmeal sits in milk for five minutes — that thickening is soluble fiber at work. In the digestive tract, that gel slows stomach emptying, blunts the rise of blood sugar after meals, and binds some cholesterol-carrying compounds so the body excretes them. MedlinePlus notes that oats, barley, beans, apples, citrus, and psyllium husk are especially rich sources.

Insoluble fiber doesn’t dissolve. It passes through largely intact, adding bulk and holding water in the stool, which helps things move on schedule. Wheat bran, whole-grain products, nuts, and the skins of fruits and vegetables carry most of it — one reason peeling an apple or a potato forfeits a real share of the benefit.

Most whole foods contain both types in different ratios, which is convenient: you don’t need to track them separately for general health. Where the distinction earns its keep is in troubleshooting specific digestive complaints — loose stools respond differently than sluggish ones, as the next section explains.

A third player worth knowing: fermentable fibers (found in beans, oats, onions, and bananas, among others) feed colon bacteria, which produce short-chain fatty acids that nourish the gut lining. This is the mechanism behind most of the “fiber and gut health” headlines, and it’s genuine, well-documented physiology.

What type of fiber helps with diarrhea?

Soluble fiber is the one you want when stools are loose. Because it absorbs water and forms a gel, it can add structure to stool that has too much liquid — essentially working as a sponge. Insoluble fiber does the opposite job: it speeds transit and adds roughage, which can make diarrhea worse in the moment.

Food sources of soluble fiber that are typically gentle during a bout of loose stools include:

• Oatmeal or plain cooked oats
• Bananas, especially slightly underripe ones
• Applesauce (peeled, cooked apples concentrate the soluble pectin)
• White rice and cooked, peeled potatoes — low in fiber overall but easy on an irritated gut
• Cooked carrots

Supplements made from psyllium husk work on the same principle and are sometimes used, under a clinician’s guidance, for both diarrhea and constipation — a rare case of one ingredient helping opposite problems, precisely because its job is normalizing water content rather than pushing in one direction.

Two honest caveats. First, fiber manages symptoms; it does not treat the cause of diarrhea, which might be an infection, a medication effect, an intolerance, or something that needs medical attention. Second, during acute diarrhea, replacing fluids and electrolytes matters more than any food choice. If diarrhea lasts more than two days in an adult, comes with fever or blood, or shows signs of dehydration — dizziness, dark urine, dry mouth — skip the dietary tinkering and contact a clinician. There’s more on warning signs near the end of this article.

How can I hit 25 grams of fiber a day?

Twenty-five grams sounds abstract until you see it plated. Here’s one ordinary day that gets there without a single unusual ingredient:

• Breakfast: 1 cup cooked oatmeal (5 g) topped with 1 cup raspberries (8 g) — 13 g before 9 a.m.
• Lunch: a sandwich on two slices of whole-grain bread (about 4 g) with a medium pear on the side (5.5 g) — running total: 22.5 g
• Dinner: anything you were already planning, plus 1 cup of cooked broccoli (5 g) — 27.5 g, done

Notice what that day didn’t require: no beans, no supplements, no foods most households don’t already buy. The raspberries did heavy lifting — frozen ones work identically and cost less most of the year.

The strategic insight is front-loading. Breakfast is the easiest meal to make fiber-dense because oats, bran cereal, whole-grain toast, and berries are already breakfast foods. A morning that starts with 10 to 13 grams means the rest of the day only needs to be ordinary.

Three swaps that add grams without adding effort: whole-wheat pasta for white (roughly +3 g per cup), brown rice for white (+2 g per cup), and leaving skins on potatoes, apples, and pears rather than peeling them. None of these changes what you cook — only what you grab off the shelf.

How can I get 30 grams of fiber a day?

Thirty grams — the NHS target and roughly what’s recommended for many men — needs one structural commitment: legumes have to show up. Fruit and whole grains alone can get you to 25 with discipline, but the math gets tight. Beans make it comfortable.

A sample day:

• Breakfast: 3/4 cup bran cereal (5.5 g) with a sliced medium banana (3 g) — 8.5 g
• Lunch: lentil soup, 1 cup of lentils’ worth (15.5 g) with a small whole-grain roll (2 g) — 26 g by early afternoon
• Snack: an ounce of almonds (3.5 g) — 29.5 g
• Dinner: a medium baked sweet potato with skin (4 g) alongside whatever protein you like — 33.5 g

The lentil soup is the hinge. One serving of a top-four legume covers half the entire target, which is why cultures with bean-centered cuisines routinely exceed 30 grams without anyone counting.

A pacing note that matters more at 30 grams than at 25: spread it out. A single 20-gram fiber bomb after a low-fiber day is a recipe for bloating. Splitting intake across three or four eating occasions gives gut bacteria a steady workload instead of a sudden avalanche, and hydration needs to rise alongside — fiber holds water, and it has to get that water from somewhere.

Can you realistically get 100% of your fiber from food alone?

Yes — and for most people, food should be the primary source, not just a preference. The reasoning is practical rather than purist. When fiber arrives inside a lentil or a raspberry, it brings company: protein, potassium, folate, magnesium, polyphenols, and water, all packaged in a form that slows eating and increases fullness. A scoop of isolated fiber stirred into juice delivers the grams but strips away the entourage.

The large studies linking fiber to lower rates of heart disease and type 2 diabetes — the evidence Harvard Health and others cite — were overwhelmingly studies of fiber-rich diets, not supplements. Researchers genuinely can’t fully separate the fiber from the foods carrying it, which is a reason for humility and a reason to favor the whole food.

What does 100%-from-food look like across a week? A pattern, not a menu:

• A whole-grain or bran-based breakfast most mornings
• Legumes in some form four or more times a week — soup, salads, tacos, hummus
• Two fruit servings daily, eaten whole with skins where edible
• Vegetables at both lunch and dinner, even a modest cup
• Nuts, seeds, or popcorn filling the snack slot instead of crackers

Follow that pattern loosely and the daily total lands between 28 and 38 grams without arithmetic. The people who struggle to reach targets from food alone are usually those with medical dietary restrictions or very low calorie needs — situations worth discussing with a registered dietitian rather than solving with guesswork.

Which fruits and vegetables punch above their weight?

Produce is where fiber intuition fails most often. Lettuce, cucumber, and celery — the foods people picture when they hear “roughage” — are mostly water, delivering under a gram per cup. The real contenders look different.

Raspberries lead the fruit category at 8 grams per cup, more than double most other fruits, thanks to all those seeds and structural cell walls. Pears with skin follow at 5.5 grams; a medium apple with skin brings 4.5. Avocado is the quiet overachiever — half a fruit carries about 5 grams, which surprises people who file it under “fat.”

Among vegetables, the artichoke sits near the top at roughly 7 grams for a medium cooked globe, and jarred or frozen artichoke hearts count too. Green peas — technically a legume, culturally a vegetable — deliver 9 grams per cooked cup, making the humble frozen pea one of the best fiber values in the freezer aisle. Broccoli and Brussels sprouts land at 4 to 5 grams per cup cooked.

Two rules extract the most from produce:

• Eat the skin. A peeled potato loses a large share of its fiber; the same goes for apples and pears. Wash well, peel less.
• Whole beats juiced. Juicing removes most fiber by design. A glass of apple juice contains a fraction of a gram; the apple it came from held 4.5. Blending, by contrast, keeps the fiber in the cup — a smoothie retains what juice discards.

Are whole grains really worth the swap?

Gram for gram, the whole-grain upgrade is one of the most efficient changes available because it costs zero extra effort. You’re already eating pasta, rice, and bread; the swap happens at the shelf, not the stove.

The numbers: a cup of cooked whole-wheat spaghetti carries about 6 grams of fiber versus roughly 2.5 for regular. Brown rice offers 3.5 grams per cup against white rice’s 0.6. Whole-grain bread typically doubles or triples the fiber of white bread per slice. Across a week of ordinary meals, those differences compound into 20 to 30 additional grams without a single new recipe.

Barley deserves special mention. Pearled barley — the cheap, common kind — delivers 6 grams per cooked cup and is unusually rich in beta-glucan, the same soluble fiber that gives oats their heart-health reputation. It works anywhere rice works: soups, grain bowls, pilafs.

Label reading matters here, because bread packaging is a masterclass in suggestion. “Wheat bread,” “multigrain,” and a brown color prove nothing; brown can come from molasses. Look for two things instead: the word “whole” as the first ingredient (whole wheat, whole oats, whole rye) and at least 3 grams of fiber per slice on the nutrition panel. If the fine print says “enriched wheat flour” first, it’s white bread wearing a costume.

For households resistant to the change, the 50/50 method works: mix half whole-wheat pasta with half regular, half brown rice with white, and shift the ratio over a month. Most palates stop noticing by week two.

What about nuts, seeds, and popcorn?

The snack category is where fiber intake quietly wins or loses, because snacks are the meals nobody plans.

Chia seeds are the standout: about 10 grams of fiber in a single ounce, most of it soluble. Stirred into yogurt or oatmeal, or soaked into a pudding overnight, two tablespoons deliver more fiber than a bowl of many breakfast cereals. Ground flaxseed offers a similar profile at around 8 grams per ounce — buy it ground or grind it yourself, since whole flaxseeds tend to pass through undigested.

Among nuts, almonds lead the common options at 3.5 grams per ounce (about 23 nuts), with pistachios close behind at 3. The fiber comes bundled with unsaturated fats and protein, which is why an ounce of nuts holds hunger better than a snack with triple the calories.

Then there’s popcorn — genuinely underrated. Three cups of air-popped popcorn count as a full whole-grain serving and carry about 3.5 grams of fiber for roughly 90 to 100 calories, before butter enters the conversation. As a volume-to-fiber ratio, almost nothing in the snack aisle competes. The caveat is preparation: heavily buttered theater-style popcorn keeps the fiber but multiplies the calories several times over.

A practical assembly: keep a jar of mixed almonds and pistachios at your desk, chia in the pantry next to the oats, and popcorn kernels (not just microwave bags) in the cupboard. Fiber-rich snacking then becomes the default rather than a decision.

How do I add fiber without gas and bloating?

The complaint is legitimate. Jump from 15 grams a day to 35 overnight and your gut bacteria — suddenly handed a feast they weren’t staffed for — will ferment enthusiastically. The byproduct is gas, and the timeline is predictable.

The fix is equally predictable, and Mayo Clinic’s guidance boils down to three words: gradually, water, movement.

• Gradually: add roughly 3 to 5 grams per day each week, not all at once. That’s one new serving — a pear, a half-cup of beans — per week of adjustment. Over a month, you’ve doubled intake without your gut filing a complaint.
• Water: fiber works by holding water. Without enough fluid, especially with soluble fiber, the result can paradoxically be constipation. Increase fluids in step with fiber.
• Movement: physical activity stimulates the natural contractions that move contents through the colon. A daily walk genuinely helps.

Bean-specific tactics: rinsing canned beans washes away some of the oligosaccharides that drive fermentation, and soaking dried beans (discarding the soaking water) does the same. Starting with lentils and split peas — generally gentler than kidney or black beans — eases the transition. And the adaptation is real: studies of gut microbiota show the bacterial population shifts within two to three weeks of consistent legume intake, and symptoms typically shrink accordingly.

If bloating persists beyond a month of gradual increases, or comes with pain, that’s no longer an adjustment issue — it’s a reason to talk to a clinician, since conditions like irritable bowel syndrome respond to different, more individualized fiber strategies.

Do fiber supplements count toward your daily total?

They count arithmetically. Whether they count nutritionally in the same way is a more honest question, and the answer is: partially.

Supplements made from psyllium husk, methylcellulose, and similar isolated fibers do what fiber mechanically does — add bulk, hold water, and in psyllium’s case, form the soluble gel associated with modest cholesterol effects. For someone managing constipation or filling a stubborn gap between intake and target, they’re a reasonable tool, and Mayo Clinic notes there’s no evidence they’re harmful when used as directed with adequate fluids.

What supplements can’t replicate is everything traveling alongside fiber in food. The potassium in the potato, the folate in the lentils, the polyphenols in the raspberries — those aren’t in the powder. And since the landmark population studies tied benefits to fiber-rich diets rather than isolated fiber, a supplement-heavy strategy is banking on an extrapolation the evidence doesn’t fully support.

Sensible ground rules:

• Treat supplements as a top-up, not a foundation — food first, powder for the last few grams if needed.
• Introduce them as gradually as you would beans, with plenty of water.
• Take them separated from medications when advised, since fiber can affect how some medicines are absorbed — a pharmacist can confirm timing for your specific prescriptions.
• Check with a clinician first if you have a history of bowel obstruction, difficulty swallowing, or a digestive condition.

The cheapest “supplement” remains a bag of frozen peas: 9 grams per cup, no fine print.

What the evidence actually shows fiber can — and can't — do

Fiber attracts big claims, so it’s worth separating the well-supported from the wishful.

Well-supported: Higher fiber intake is consistently associated with lower risk of heart disease, type 2 diabetes, and colorectal cancer across large, long-running population studies — a 2019 analysis commissioned for the WHO, summarized by Harvard Health, pooled data from more than 240 studies and found the highest-fiber eaters had meaningfully lower rates of all three compared with the lowest. Soluble fiber’s modest effect on LDL cholesterol and fiber’s role in easing constipation are supported by controlled trials, not just observation. Fiber’s effect on fullness and its help with blood sugar steadiness after meals rest on solid physiological ground.

Uncertain or overstated: Fiber alone does not cause weight loss — it supports fullness, which can help, but no food melts anything. Claims that specific fibers “detox” the body have no scientific meaning; your liver and kidneys handle that. And the gut-microbiome benefits, while real, are still an evolving science — researchers can show fermentable fiber changes bacterial populations and their outputs, but mapping those changes to specific health outcomes in individuals remains a work in progress. Anyone promising a personalized microbiome miracle is ahead of the data.

Genuinely can’t: Fiber doesn’t cure digestive diseases, replace medication, or offset an otherwise unbalanced diet. Population associations describe groups, not guarantees for any one person.

The honest summary: among all the nutrition levers available to an ordinary household, raising fiber intake has one of the strongest evidence-to-effort ratios. That’s a high compliment in a field crowded with hype — and it’s enough.

When to see a doctor about digestive symptoms

Most fiber-related digestive complaints — a few gassy weeks while your gut adjusts, mild bloating after a big bean chili — resolve on their own. Some symptoms should never be self-managed with dietary changes, no matter how plausible the food explanation seems.

Contact a clinician promptly if you notice any of the following:

• Blood in the stool, whether bright red or black and tarry — never attribute this to diet without an evaluation.
• Diarrhea lasting more than two days in an adult, or accompanied by fever above 102°F (39°C), severe abdominal or rectal pain, or signs of dehydration such as dizziness, dark urine, or a dry mouth.
• Constipation persisting beyond three weeks despite adequate fiber, fluids, and activity — or any sudden, unexplained change in bowel habits, especially after age 45.
• Unintended weight loss alongside digestive symptoms.
• Severe or worsening abdominal pain, or pain that wakes you from sleep.
• Vomiting with inability to keep fluids down, or symptoms of a possible blockage — no gas or stool passing, a swollen abdomen, cramping.

For infants, young children, older adults, and anyone with a weakened immune system, the thresholds are lower — diarrhea and dehydration escalate faster, so err on the side of an early call.

One more scenario worth a professional conversation rather than a search engine: if increasing fiber reliably triggers significant pain or bloating even after slow, patient increases, conditions such as irritable bowel syndrome may be involved, and a clinician or registered dietitian can tailor a fiber strategy — sometimes emphasizing specific soluble fibers — far better than trial and error can.

Frequently asked questions

How can I hit 25 grams of fiber a day?

Front-load breakfast and the rest follows easily. A cup of oatmeal with a cup of raspberries delivers 13 grams before 9 a.m. Add a sandwich on whole-grain bread with a pear at lunch (about 9.5 grams) and a cup of cooked broccoli at dinner (5 grams), and you’ve passed 25 without beans or supplements. Frozen berries work just as well as fresh and cost less most of the year.

How can I get 30 grams of fiber a day?

Include one legume serving daily — that’s the practical difference between 25 and 30 grams. A cup of lentils in soup provides 15.5 grams on its own, half the target. Combine it with bran cereal and a banana at breakfast (8.5 grams), an ounce of almonds (3.5 grams), and a baked sweet potato with skin (4 grams), and the day totals over 30. Spread intake across meals and drink extra water.

What type of fiber stops diarrhea?

Soluble fiber helps firm loose stools because it absorbs water and forms a gel, adding structure to stool. Gentle food sources include oatmeal, slightly underripe bananas, applesauce, and cooked carrots; psyllium-husk supplements work on the same principle. Insoluble fiber, found in bran and vegetable skins, can worsen diarrhea by speeding transit. Fiber manages the symptom, not the cause — see a clinician if diarrhea lasts more than two days or comes with fever or blood.

How do I get 100% of my fiber daily from food?

Follow a weekly pattern rather than counting grams: a whole-grain or bran breakfast most days, legumes four or more times a week, two whole fruits daily with skins on, vegetables at lunch and dinner, and nuts or popcorn as snacks. That pattern typically lands between 28 and 38 grams a day automatically. Food-first matters because the landmark health studies examined fiber-rich diets, not isolated supplements.

What food is highest in fiber?

Among everyday foods in realistic servings, cooked split peas top the list at about 16 grams per cup, followed closely by lentils (15.5 grams) and black beans (15 grams). By weight, chia seeds are the most concentrated common source, packing roughly 10 grams into a single ounce. Legumes dominate every credible ranking because their seed structure combines insoluble coats, soluble interiors, and resistant starch.

What is the difference between soluble and insoluble fiber?

Soluble fiber dissolves in water into a gel that slows digestion, steadies blood sugar after meals, and binds some cholesterol; oats, barley, beans, and apples are rich sources. Insoluble fiber doesn’t dissolve — it adds bulk and speeds transit, helping prevent constipation; wheat bran, whole grains, and produce skins carry most of it. Nearly all whole plant foods contain both, so a varied diet covers each type without separate tracking.

Does cooking destroy fiber?

No — fiber survives ordinary cooking largely intact. Boiling, roasting, and steaming may soften plant cell walls and slightly shift the soluble-to-insoluble ratio, but the total grams remain essentially the same, which is why databases list similar fiber for raw and cooked servings by weight. What genuinely removes fiber is peeling and juicing: a peeled potato or a glass of apple juice loses most of what the whole food contained.

Can you eat too much fiber?

Yes, though it’s uncommon. Very high intakes — especially sudden ones — can cause gas, bloating, cramping, and in rare cases interfere with absorption of minerals like iron and zinc. Extremely large amounts with too little fluid can contribute to blockage in susceptible people. Most adults are nowhere near this problem; average US intake is about 15 grams against a 25-to-38-gram target. Increase gradually, drink water, and issues are unlikely.

Do smoothies keep the fiber that juicing removes?

Yes. Blending pulverizes fruit but keeps all of it — skin, pulp, and seeds — in the cup, so a smoothie retains essentially the full fiber content of its ingredients. Juicing, by contrast, strains most fiber out by design, leaving mainly sugars and water. One practical note: liquids are consumed faster than whole foods, so a smoothie may feel less filling than eating the same fruit, even with identical fiber grams.

Does fiber help lower cholesterol?

Soluble fiber has a modest, genuinely evidence-backed effect. It forms a gel in the gut that binds bile acids made from cholesterol, prompting the liver to pull more cholesterol from the blood to replace them. Controlled trials show regular intake of soluble-fiber-rich foods like oats, barley, and beans can lower LDL cholesterol modestly. It’s a supporting player, not a substitute for medical treatment when a clinician recommends one.

References

• NHS — How to get more fibre into your diet
• MedlinePlus — Fiber
• MedlinePlus — Soluble vs. insoluble fiber

This article is for general information only and is not a substitute for professional medical advice. Please consult a qualified doctor about your individual situation.