10 Simple Ways to Increase Fiber in Your Diet

10 Simple Ways to Increase Fiber in Your Diet

posted by Kashi

What’s the fuss about fiber anyway? For starters, it’s an important nutrient with countless health benefits. Found in plant foods, fiber is a carbohydrate that is not digested by the body. Eating fiber has been shown to lower cholesterol, normalize blood glucose, and alleviate constipation. Emerging research also points to fiber’s potential role in lowering risk for heart disease and diabetes. Increasing your fiber can also aid in weight loss because fiber-rich meals are digested more slowly and make you feel fuller longer.

It’s easy to see how increasing your fiber consumption today can result in long-term health benefits down the road. But if you think adding fiber to your diet means gnawing on cardboard, think again! Here are 10 easy steps to increase your fiber while adding flavor and variety to your diet.

1. Choose a wide variety of fiber sources

Plant foods provide two types of fiber: soluble fiber (which increases the feeling of fullness) and insoluble fiber (which aids the digestive system and promotes regularity). Peas, beans, oats, and fruits are the best sources of soluble fiber, while whole grains and vegetables provide the majority of insoluble fiber.

2. Take it slow

Most Americans eat far less than the recommended 25 to 38 grams of fiber per day. But making rapid changes to your diet is not advised. Increase fiber gradually to prevent excess gas and bloating and to allow your gastrointestinal tract time to adjust.

3. Pick whole grain foods over refined carbohydrates

Whole grain foods are a natural source of dietary fiber. Unlike refined carbohydrates (think white bread), whole grains retain the kernel’s fiber-rich outer shell, known as bran. But in addition to fiber, whole grains also supply an important source of vitamins, minerals, and antioxidants. To identify whole grains, look for these ingredients on labels: whole wheat, hard red winter wheat, barley, triticale, oats, barley, rye, brown rice, buckwheat, millet, oatmeal, and bulgur.

4. Begin your day with a fiber boost

You’ve probably heard that breakfast is the most important meal of the day, but starting your day with the right kind of fuel is equally important. Choose breakfast cereals with at least 3 grams of fiber per serving, opt for whole wheat toast, or grab a handful of fiber-rich berries.

5. Pick high-fiber snacks when the midday munchies hit

Avoid high-calorie, high-fat and low-fiber vending machine options by prepacking fiber-rich snacks. Perfect answers to an afternoon slump include whole grain crackers, granola bars, homemade trail mix (made with low-fat granola), mixed nuts, and dried figs or apricots. Popcorn — a whole grain — is another high-fiber snack.

6. Add fresh fruit to every meal

Whether added to cereal, eaten as a snack, or enjoyed as a simple dessert, fresh fruit is a sweet way to add fiber to your diet. The fruits highest in fiber include apples (with skin), pears, oranges, and strawberries.

7. Load up on legumes

High-fiber legumes including beans, peas, and lentils are among the best sources of fiber. Add one serving to your day by incorporating legumes into salads, soups, and casseroles, or puree them to make a delicious dip.

8. Explore the globe

American food tends to be lower in fiber than other ethnic cuisines. Take your taste buds on an adventure and add fiber to your diet by dining on Mexican, Middle Eastern, and Mediterranean fare. Tasty options include black bean burritos, hummus, tabouli, spicy bean salads, and whole wheat couscous.

9. Bake your own high-fiber goodies

Pump up the fiber content of your own baked goods by substituting whole grain flour in bread recipes, adding oatmeal to cookies, or loading homemade muffins with raisins, berries, or bananas.

10. Don’t forget to hydrate

As you increase your fiber intake, increase your fluids as well. Fiber pulls water into the intestines. Without adequate hydration, fiber can actually aggravate rather than alleviate constipation. So drink at least eight glasses of fluid a day.

A little creativity, some preplanning, and a few new additions to your grocery list — and you’re well on your way to meeting your daily fiber requirements with wholesome, delicious foods. Just be sure not to overwhelm yourself with too many changes at once. Pick one or two ideas to try each week and stick with those that work best for you and your family.