Dietary Fiber: Essential for a Healthy Diet

A diet that is rich in fiber will promote digestive health, prevent heart disease, and boost weight loss. Men should be getting at least 30 grams of fiber per day, and women need at least 21 grams of fiber. How can you boost your fiber intake for optimal health?

Seven Tips for Getting More Fiber Into Your Diet

1. Start the day right.
Choose a breakfast cereal with at least 5 grams of fiber per serving. Look for cereal varieties with “bran” or “fiber” in the name. You can also add a few tablespoons of unprocessed wheat bran to your cereal for a high-fiber start to the day.

2. Make the switch to whole grains.
Stay away from white bread. Instead, choose a variety that lists whole wheat, whole-wheat flour, or another whole grain as the first ingredient. Read labels to find breads that offer at least 2 grams of fiber per serving. Don’t limit your whole grains to bread—substitute brown or wild rice for white rice and whole-wheat pasta for refined varieties.

3. Add bulk to your baked goods.
Use whole-grain flour in your baking recipes instead of white flour. Add bran to muffins, cakes, and cookies. Look for alternative recipes for your favorite baked goods that use natural fiber sources.

4. Add vegetables.
Boost the fiber content of soups and sauces by adding chopped vegetables. Experiment with adding broccoli to homemade spaghetti sauces and loading up your stews with baby carrots or fresh green beans.

5. Load up on legumes.
Get in the habit of eating more beans, peas, and lentils. Fortify canned soup by adding kidney beans, or add green peas to your salad.

6. Finish up with fruit.
Eat at least one piece of fruit at every meal. Apples, bananas, oranges, pears, and berries are good sources of fiber and a healthier dessert choice than ice cream or sugary baked goods.

7. Snack on fiber.
Fiber is a great way to stave off hunger pains. Fresh or dried fruit, raw vegetables, whole-grain crackers, or a handful of nuts are all great choices for adding fiber to your diet between meals.

Focus on adding fiber to your diet gradually. Adding fiber too quickly can cause gas, bloating, and cramping. Also, always drink plenty of water when you’re adding fiber to your diet.