Final answer:
Charlie should gradually add high-fiber foods to his diet to allow his digestive system to adjust. Drinking plenty of water and regular exercise also support a healthy digestive system, and tracking daily fiber intake with food labels and online tools can help Charlie ensure he meets dietary fiber recommendations.
Step-by-step explanation:
The best advice to give Charlie, who is trying to change his eating behaviors and start following a high-fiber diet, would be to gradually add high-fiber foods to his diet. This approach allows the digestive system to adjust to the increased fiber intake, minimizing potential discomfort such as bloating or gas. Moreover, it's beneficial to drink plenty of water and engage in regular exercise, as these can aid in the promotion of a healthy digestive system.
Foods rich in insoluble fiber, such as whole wheat, beans, and potatoes, increase the bulk of feces and aid in food waste movement through the digestive tract, which could help prevent or correct constipation. In addition, fiber plays a crucial role in regulating blood glucose levels, binding excess cholesterol in the small intestine, and may reduce the risk of colon cancer by removing unhealthy substances such as cholesterol from being absorbed into the bloodstream.
Eating a balanced diet that includes a variety of fiber-rich foods, like fruits, vegetables, and whole grains, is essential. It's also important to complement carbohydrates with proteins, vitamins, and fats for a well-rounded diet. Charlie should utilize resources such as food labels and online fiber counters to track his daily fiber intake and ensure it meets recommended requirements.