You’ve probably heard that fiber is good for you, but do you make it a priority to eat fiber at every meal? Doing so will go a long way toward helping you prevent constipation. Fiber adds bulk to your stools, making them easier to pass. You need 24 to 36 grams per day. These foods contain high levels of fiber and will prevent you from getting constipated. Try incorporated at least one at every meal:  Carrots, beets, cabbage, cauliflower, broccoli, and other cruciferous vegetables Lentils, black beans kidney beans, and other beans Peaches, pears, strawberries, blueberries, papaya, apples, avocados, and prunes Almonds, walnuts, and peanuts Wheat, bran, oats, and other whole grains Flaxseeds and chia seeds If eating high-fiber foods doesn't feel like it's doing the trick, you can make sure you're getting enough fiber by taking supplements. Most fiber supplements come in the form of a powder you mix with water and then drink. They are made with fiber content from plants and animals that's known to be beneficial to humans. Keep in mind that getting too much fiber can result in loose stools and other side effects, so be sure to take only the recommended dose.  Adults should consume 25-38 grams of fiber each day, but many people eat far less. Aim to meet your fiber goal! Supplements that include psyllium, such as Metamucil or Konsyl, are geared toward dealing with constipation by bulking up the stools. Supplements that contain inulin and oligofructose can stimulate growth of beneficial bacteria in the intestines, which also reduces constipation. Eating a high fiber diet and/or taking fiber supplements can cause gas, bloating, and abdominal discomfort. Prunes are a natural source of concentrated fiber, and they also contain sorbitol, which is a natural laxative. If you like the taste of prunes, try having some whole prunes or prune juice every morning. Prunes will help your stools move through your digestive system, preventing constipation. Sometimes constipation is caused by an imbalance of bacteria in the gut....

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Write a summary of the previous text in Vietnamese:
Ăn các thực phẩm giàu chất xơ. Sử dụng các loại thực phẩm chức năng cung cấp chất xơ. Uống nước ép mận khô. Ăn sữa chua mỗi ngày. Uống nhiều nước.