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10 Simple Ways to Increase Fiber in Your Diet
Fiber, a carbohydrate found in plant foods that is not digested by the body, is an important nutrient with countless health benefits. 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 can help make you feel fuller longer.
If you think adding fiber to your diet means gnawing on cardboard, think again! We’ve put together 10 easy steps to help you increase your fiber intake 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. 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. 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. Find 5 Easy Ways to Eat More Whole Grains.
3. 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. Get Breakfast Ideas to Jump Start Your Day.
4. Pick high-fiber snacks when the midday munchies hit
Avoid high-calorie, high-fat and low-fiber vending machine options by packing fiber-rich snacks. Perfect answers to an afternoon slump include whole grain crackers, granola bars, homemade trail mix (like this Sweet Hearts Trail Mix, mixed nuts, and dried figs or apricots. Popcorn—a whole grain—is another high-fiber snack. Learn more about Snacking Smart On the Run.
5. 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, pears, oranges, and strawberries.
6. Load up on legumes
High-fiber legumes &mdash like 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.
7. 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, tabbouleh, bean salads, and whole wheat couscous.
8. Bake your own high-fiber goodies
Pump up the fiber content of your own baked goods by using whole wheat flour in place of all purpose white flour (finely milled whole wheat pastry flour is a gentle shift) in recipes, adding oatmeal to cookies, or loading homemade muffins with raisins, berries, or bananas. Try Kashi® Zucchini Nut Muffins, Kashi® Friendly Fiber Muffins, or Kashi™ Blackberry Bars to get started.
9. Take it slow
Most Americans eat far less than the recommended 25 to 38 grams of fiber per day. Yet 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.
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 try to drink at least eight glasses of water a day.
With a little creativity, some pre-planning, and a few new additions to your grocery list, you’ll be 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.
