10 Simple Ways to Increase Fiber in Your Diet
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.
- 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. - 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. - 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. - 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. - 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. - 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. - 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. - 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. - 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. - 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.
30 comments
All of this talk about fiber but no talk about the side effects and how to minimize them. Specifically the GAS associated with getting enough fiber. I won’t eat something if I know it gives me raunchy gas.
If you can find a local Indian grocery you’ll find a product called asafoetida powder (or hing powder). A pinch of this in your legumes and your gas problems will be greatly reduced.
I find that when I combine high fiber items, like black beans, with whole grain carbs, like brown rice, I stay full so much longer. I highly recommend it. Also, eat slower and you won’t have so many side effects!
I totally agree with you! I love to eat black beans, brown rice, and salmon for dinner, and your right I stay full all night.
That sounds great. I will definitely try that for dinner.
Getting enough fiber in your diet cost a lot of money. Watch are some suggestions for foods that are healthy and priced resonable
i love fiber food like beans and whole grains. Being an Indian vegetarian my basic diet is wheat floor made chapati and i add little hing (asafoetida) in my vegetable and lentils which make my food with flavour and without gas
Which beans/legumes are the “best” and how exactly do you prepare beans?! I bought all kinds of beans (dry) at the store and made a mess trying to prepare them…help!
I’m going to try that hing stuff … uh … for … eeer … my husband! :)
Eating excess amounts of fiber may cause gas—if you take on eating too much too quickly. Don’t shock your system; start adding amounts of fiber into your diet gradually and problems of that nature should lesson. The positive benefits of fiber completely outweigh the few downsides.
I tried my first bag of legumes and just love them. Boil according to the package. I only added salt, no meat or fat at all and they are wonderful. They do not require soaking and cook pretty quickly compared to dried beans. I was surprised.
Last week I found these snack bars that were loaded with fiber and they were so good! I also tried this new cereal that had 13g per serving and it didnt taste like I was eating cardboard. These two things alone increased my fiber which I thought was great…until the gas started! My oldest sister just thought it was the funniest thing ever and she was the one who actually got me to start eating healthier and more natural foods. The gas has subsided now thank goodness!
I enjoy the Kashi high fibre cereal anytime during the day, I add blueberries or diced apples for extra nutrional balance. I take along some cereal in a zip lock bag as a snack, aumenting that with a low fat yogurt drink as a healthy choice. My advise with adding fibre into the diet is to start slowly until the body adjusts, remember to increase water uptake along with the fibre – you’ll feel full.
Oh! So THAT’S why I’m so thirsty all the time. My husband thinks I’m crazy for all the water I drink – but I’m a fiber junky so that must be a big part of it! Thanks.
I put ground flaxseed into many things , from oatmeal to protien shakes . It is nearly flavorless and you feel fuller .
I eat a lot of fiber and to lower fat on my stomach, I eat a bowl of kashi high fiber cereal and drink a lot of water throughout the day. In the evening I either eat a dinner of Kashi or organic turkey burgers.
I’m eating a ton more avocado’s, lentils that I’ve been creating dishes using, (adding it to brown rice is a great combination) and adding flax seeds and wheat germ to my fruit smoothies every day. Lots of leafy green salad vegies (no iceburg lettuce here) and adding fresh Italian parsley to the salad makes a nice herb mix with spinach and mixed baby greens. Adding snacks like pumpkin and sunflower seeds to your salads or an afternoon snack is wonderful. I’m going to try some of Kashi’s recipes with my family. We’re now quasi vegetarians and I’m always looking for good wholesome recipe’s to add to my collection.
I keep Kashi Cinnamon squares in a plastic container on my kitchen counter a grab a few squares when I need a quick snack or crunch. It’s a reminder to me —-Kasni is better substitute for any salty crunchy snack.
Yeah I think that the whole adding fiber to your diet is a good thing and all, but all the hastle of going thru it is hard! and sometimes it is’nt cheap either!
To bad Kashi hasn’t taken the health aspect as far as it could. The amount of salt in it’s frozen entree’s is outrageous for a company that wants it’s products thought of as healthy.
And the hoops you have to jump through on this site to do anything (install “Coupon Printer” software??? wth?) is silly.
I was a kashi fan, til i tried to go to kashithincrustpizza.com to give my salt input. But the site is no longer taking particpants(?). Time to get back to basics and make things myself.