5 Ways to Increase the Amount of Fiber in Your Diet

by November 2, 2013

Ways to increase your fiber intake

Eating a diet that is high in fiber has many health benefits; following our five simple tips can help you increase your daily fiber intake.

Getting enough fiber in your diet can help reduce constipation and normalize bowel movements, reduce cholesterol, aid in weight loss, and help control blood sugar levels. High fiber foods also help you feel fuller longer.

1. Eat Whole Wheat or Whole Grain Breads

If you’re currently eating white bread, it’s easy to switch to a whole wheat or whole grain variety. Make sure to read the ingredient list on the food label to make sure it includes whole wheat or whole grain.

When a grain is processed and refined, as with white bread, much of the fiber is lost when parts of the grain are removed. Even if you see wheat flour as an ingredient, it’s not as high in fiber as whole wheat flour.

Whole wheat and whole grain bread are also higher in protein and tend to keep you feeling fuller longer. You can also try switching to whole wheat pasta and brown rice.

2. Five Servings of Fruits and Vegetables Each Day

Most people are lacking in the fruit and vegetable department. Getting at least five servings per day will help increase your fiber intake and help you maintain a healthy weight. The peel of fruits and vegetables is especially high in fiber.

A serving of fruit consists of 1 small apple or banana, ¼ cup of dried fruit, 1 cup of melon or berries, ½ cup juice or about 17 grapes. A serving of vegetables includes ½ cup of cooked vegetables, ½ cup of vegetable juice, or 1 cup of raw veggies.

3. High Fiber Cereal

Many cereals claim to be high in fiber, but check the food label to know for sure. It will tell you how many grams of fiber are in a serving of your favorite cereal.

Higher fiber cereals include

  • Fiber One
  • Raisin Bran
  • Grape Nuts
  • Shredded Wheat
  • All-Bran

Oatmeal is another high-fiber choice.

4. Eat Peas, Beans, and Legumes

Including peas, beans, and legumes in your diet will increase fiber, protein, and iron in your diet. Examples include lentils, kidney beans, and garbanzo beans.

Foods that contain beans and legumes include chili (with beans), split pea soup, bean burritos, re-fried beans, and lentil soup.

5. Eat High-Fiber Snacks

Instead of grabbing for a bag of chips; eat some popcorn, fruit, whole grain crackers, or nuts.  These snack foods all contain fiber and other nutrients that can benefit your health. Nuts and seeds, although high in fat, contain unsaturated fats that can help lower your cholesterol and risk of heart disease.

Popcorn is a high-fiber snack and can be healthy if you don’t add lots of extra butter. Check your food labels to help you pick the most nutrient-dense, high-fiber snack foods.

How Much Fiber Do You Need Daily?

The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

Age 50 or younger Age 51 or older
Men 38 grams 30 grams
Women 25 grams 21 grams

Institute of Medicine, 2012

Selecting tasty foods that provide fiber isn’t difficult.

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