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How to Eat More Fiber

Experts recommend increasing your daily intake of dietary fiber to between 20 and 35 grams.

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    Difficulty:
    Easy

    Instructions

    Things You'll Need

    • Beans
    • Bran Flakes
    • Brown Rices
    • Fruits
    • Green Leafy Vegetables
      • 1

        Switch to whole grains. These include brown rice, barley, millet, amaranth and whole wheat.

      • 2

        Avoid white bread or any baked products made with white flour.

      • 3

        Add beans to your diet. Good ones are lentils, black-eyed peas, lima beans, great northern beans and chickpeas.

      • 4

        Eat more raw vegetables. Cooking can reduce the fiber content.

      • 5

        Add more fresh fruit to your diet.

      • 6

        Sprinkle bran flakes in your morning cereal.

      • 7

        Eat baked products made with wheat or oat bran.

    Tips & Warnings

    • Increase the fiber in your diet slowly, especially if you've been eating very little of it.

    • If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

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