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Fiber offers a host of health benefits, but many people don't get nearly enough of it in their diets. Eating healthy food doesn't have to be a chore, however. This guide will explain how to easily add more fiber to your diet.
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Fiber offers a host of health benefits, but many people don't get nearly enough of it in their diets. Eating healthy food doesn't have to be a chore, however. This guide will explain how to easily add more fiber to your diet.
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Introduction
- Most Americans don't get enough fiber in their diets. Not eating enough fiber can make you feel run down, and it can lead to health complications ranging from constipation to heart problems to cancer.[1] But you don't need to start adding sawdust to your daily meals; there are lots of ways to up your fiber intake while enjoying great food!
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Step 1: Know Your Fiber
- Only plant-based foods contain fiber: meat and eggs are-fiber free.
Fiber-rich foods. (Photo by Robert Owen-Wahl)- There are two types of dietary fiber to concern yourself with, soluble and insoluble.
- Soluble fiber can be found in foods like apples and peas, while insoluble fiber can be found in foods like whole wheat breads and leafy vegetables.
- Some foods, like oatmeal, have both kinds of fiber.
- Since both kinds of fiber are essential for a healthy diet, don't focus too much on which kind of fiber you're getting, as long as you're getting five or more servings of fruits and vegetables and six or more servings of grains (three of them whole grains) daily.
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Step 2: Know How Much Fiber to Eat
- Adults need to consume 20-35 grams of fiber a day, though this varies by sex and age: younger men need more fiber than women over fifty.[1] So, how can you do this?
- Know what foods are high in fiber. The Mayo Clinic has compiled a list of high fiber foods.
- If you don't know how much fiber a food has, look it up! Here's one resource where you can find the fiber, and calorie count, for common foods.
- Read food labels carefully to make sure your meals have enough fiber.
- If a food is labeled high-fiber, that means it has 5 grams, or more of fiber per serving.
- A good source means there are least 2.5 grams of fiber per serving.
- The following sections will outline specific diet adjustments you can make to eat more fiber.
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Step 3: Switch to Whole Grains
- Whole grain breads and cereals can be an excellent source of fiber.
Snack on popcorn. (Photo by Marlon Paul Bruin)- Use whole wheat, or other whole grain, breads.
- Note that "wheat bread" is not the same as whole wheat bread. Check to make sure that "100% whole wheat flour" is the first ingredient listed.
- Avoid bread that's been "enriched."
- Words like "cracked" or "stone" in the bread's name mean that it is probably not whole wheat.
- Don't limit yourself to breads; switch to whole grain crackers as well.
- Snack on popcorn, instead of pretzels.
- Substitute whole wheat flour in your baking.
- Use brown rice, instead of white.
- When choosing a cereal, read the labels carefully to make sure they actually offer as much fiber as you need, at least 3 grams per serving.
- Oatmeal can also be a good, high-fiber breakfast.
- Seek out low-sugar brands, or get regular and sweeten it yourself with sliced fruit.
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Step 4: Beans, Legumes, Nuts, and Seeds
- Beans and legumes (peas, peanuts and lentils) have even more fiber than many fruits and grains.
- Instead of having beans and legumes on the side, try them as a main course. A bean burrito can be just as delicious as a chicken one!
- Add beans to salads and salsas.
- Eat bean-based soups, like minestrone.
- If gas is a problem, products like Beano can help, especially when taken right as you begin eating.
- Grab a handful of nuts instead of chips for an afternoon snack.
- Stir flaxseed into foods you prepare. You won't notice the addition, but it will add three grams of fiber per tablespoon.
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Step 5: Eat More Fruits and Vegetables
- Fruit is both delicious and nicely portable, and eating more vegetables doesn't have to be a chore.
Homemade fruit smoothies are a delicious source of fiber. (Photo by Tanja Sund)- Add vegetables to spaghetti sauces and stir-fries.
- Instead of ice cream for dessert, enjoy a fresh fruit smoothie.
- You're much better off making the smoothie yourself, since pre-made smoothies can be loaded with calories.
- Snack on raw veggies.
- Eat fruit instead of drinking juice. You'll get much more fiber. Even fruit juice with the pulp barely has more fiber than juice without.
- Don't throw away that peel! The skins of vegetables and fruits are an excellent source of fiber and nutrition.
- Try adding fruit to muffins or salads.
- Dried fruit can be a tasty and convenient substitute for chips and other high-calorie, low-fiber snacks. But read the label carefully, because dried fruit can be packed with far more calories than fresh fruit.
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Step 6: Use High Fiber Recipes
- Stuck for what to make for dinner? Use one of these resources to find a recipe that packs a real fiber punch!
- Check out these high fiber recipes from the Mayo Clinic.
- Or visit RecipeZaar's collection of 449 high fiber items.
- AllRecipes has assembled multiple high-fiber foods to prepare.
- Martha Stewart has also put together a fiber-rich menu.
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Step 7: Consider Fiber Supplements
- If you've tried, but cannot meet your fiber quota with your adjusted diet, there are dietary supplements that will boost your fiber intake.
- Always consult a doctor before starting supplements.
- If possible, try to get your fiber through the food you eat, rather than turning to a supplement like Metamucil.
- Supplements can be useful if you are suffering from constipation, or other medical conditions. But if you don't drink enough water, they can also cause constipation, so be sure to stay hydrated when you're taking them.[1]
- Follow the product's directions carefully.
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