What goes in must come out, but sometimes your body has a hard time of ridding itself of waste buildup in the intestines. The Mayo Clinic has raised the bar on the usual “eat 25 grams a day” maxim, suggesting that men under 50 reach for a whopping 38 grams of fiber per day, and men over 50 reach for a minimum of 31. In addition to flushing you out, it will also help to prevent colorectal cancer, heart disease, and adult-onset diabetes. Increase your fiber intake gradually so your body can make the adjustment without putting you through too much discomfort. Simply switching to whole grains or adding a couple of servings of F&V per day can add up to a significant boost.