How to increase fiber in your diet naturally

Increasing the fiber in your diet is essential to keep your body in tip-top shape. The average American consumes just 10 g per day compared to the 25-40 g recommended for optimal health. Fiber deficiency takes it toll on your bowels with an increased risk of: constipation, bloating, hemmorhoids and colon cancer. Obesity, high cholesterol and heart disease are also linked. Including some of these fiber rich foods daily will help you fight off the pounds and bowel troubles as well as giving your body energy.

Instructions

Difficulty: Easy

Things You’ll Need:

• Groceries

1. Beans are a rich source of dietary fiber. In a soup or stew, choose ingredients like: kidney beans (13 g per cup), lima beans (13 g per cup) or red lentils (15 g per cup). For a tasty meal, try 1 cup of baked beans (16 g) with a baked potato or with whole grain toast.
2. When considering cereals, pasta or bread, choose whole grain products or oats. 1 cup of bran cereal a day provides 19 g of dietary fiber, bringing you nearly half way to your optimal level of 40 g. For a hot breakfast, choose 1 cup of rolled oats which provides 12 g.
3. A fiber-rich diet should include plenty of fresh vegetables. A cup of beet greens or cooked cabbage will provide you with 4 g. Carrots aren't just great for eyesight: at 5 g per cup they are 1/8 of your optimal requirement. Cooked peas are also a great source: 8 g per cup. A medium potato provides 5 g.
4. When choosing your fruits, choose items such as: avocado (11 for 1 medium), grapefruit (6g per half), an apple (5g), a half cup of rasberries (4g) or a pear (5g).
5. Dried fruits are fantastic for snacking and your digestion. Eating three dried figs gives you a whopping 10.92 g - a quarter required for optimal bowel health. Five dried apricots provides nearly 3 g. Pitted prunes contain 1.9g of fiber while a 1.5 oz box of raisins has 1.6 g.
6. Nuts and seeds are filled with essential nutrients and oils as well as being fiber-rich. Sunflower seeds are rich in linoleic acid (known to reduce cholesterol deposits), iron, potassium (a sodium reducer) as well as fiber at 3g per quarter cup. Pumpkin seeds (4 g per 1/4 c) are a good source of Vit A, calcium and iron.
   
   Almonds are filled with unsaturated fats and are high in protein. One oz contains 4g of dietary fiber. An ounce of dried crushed walnuts on a salad will add 3g of fiber to your diet.

Tips & Warnings

• Ensure you are drinking eight 8 ounce glasses of water a day as this will help your body process the fiber efficiently.
• Increasing your fiber should be part of a healthy diet, so ensure the foods you take in are rich in the nutrients your body requires.
• A high fiber diet can cause excess gas, so raise your fiber levels gradually to avoid alienating friends and creating enemies.
• Eating too much fiber can reduce your body's efficiency at absorbing essential nutrients so try to obtain your fiber from foods rather than supplements such psyllium husk or metamucil.
• Should you experience any abdominal pain or discomfort, speak to your doctor as soon as possible.