How to Add Dietary Fiber Into Your Diet

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By cakewalk
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Whole grain breads are a good way to add fiber

Soluble and Insoluble dietary fiber are important to add to any diet. Soluble fiber helps with digestion and insoluble fiber helps to lower cholesterol. Here are basic ways to add more fiber into the diet.

Difficulty: Easy

Instructions

Things You'll Need:

Whole grains
Fresh vegetables
Fresh fruits
Lots of water to drink

Step 1

The recommendation from the American Heart Association is to eat between six and eight servings a day of whole grains. These include simple things like whole grain bread, 1 oz. of lowfat dry cereal, and 1/2 cup cooked rice.
Step 2

Fresh vegetables should be kept raw for the retention of fiber, or cooked without a lot of fat as in steaming. Three to five servings a day could include 1 cup greens, 1/2 cup cut up cooked vegetables, or 1/2 cup pure vegetable juice.
Step 3

Fruits are easy to add as most people like to eat fruits. These can include fresh fruits, those that are dried like raisins, pruned and apricots, and low-sugar canned fruits.
Step 4

It is most helpful to increase the water intake as you are increasing the fiber intake to help reduce stomach upset. This is for consuming lots of fiber not usually eaten before.

Tips & Warnings

Vegatable skins can be left on for the most fiber, if possible.
If using canned fruits, use those that are in their own juice and not packed in heavy syrup.

Comments

cakewalk said

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on 10/16/2008 Yes, getting enough liquids is always a good idea, although it is something most of us take for granted. Sorry about your friend, but your comment will help remind everyone about the importance of something as simple as water. Thanks for sharing!

harleymilo said

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on 10/14/2008 Please drink plenty of water, even when not taking extra fiber! A relative was recently released from the hospital after being treated for diverticulitis. She was otherwise a very healthy person in her mid-50's. She is very disappointed because she has been eating a healthy diet with plenty of fiber for years, yet ended up getting sick anyway, with diverticular disease. The doctors said it was caused by a lack of sufficient water intake. In addition, they pointed out that drinking plenty of water is imperative for flushing fiber through your system. She admitted to not much drinking water on a regular basis. I'm sure she will now!