How to Add More Fiber to Your Diet

Most of us are told we need to eat more fiber, but seldom know where to get it. Believe it or not, bran muffins and bland foods are not the only sources.

Difficulty: Moderate

Instructions

1. Make a list of the foods you already consume on a regular basis. Fruits are high in fiber, as well as most vegetables.

2. Animal foods contain little or no fiber. This includes most meats, cheeses, eggs and dairy products. Don't avoid them, they do have other benefits. Just don't rely on them to be a source of fiber, because they aren't.

3. It's best to buy fresh fruits and vegetables. High concentrations of fiber are located in the peels of most foods. It's best to at least partially peel the fruits and vegetables. Too much fiber (especially in the raw form) can irritate the bowel.

4. Fiber is also found in grains. Whole grain breads and cereals are important to a healthy diet. Whole grains contain a variety of other
   vitamins and nutrients, as well as, protein. If prepared properly, they can be full of taste and texture.

5. Avoid refined and processed foods. They are devoid of nutrients and have little usable fiber.

6. Eat a variety of foods. Sticking to one or two types of foods can be boring. Try different cooking methods, seasonings and recipes, etc. Experiment a little. Try new things.

Tips & Warnings

• Avoid drastic changes. They can cause diarrhea or constipation.
• Drink lots of water.
• Too much coarse fiber in the diet can irritate the colon.
• Check with you physician before any drastic changes are made in your diet.