How to Incorporate High Fiber Foods Into Your Diet

Fiber, do I really need it? Isn't fiber for 'elderly' people? Truth is, we all need fiber, and most of us need more than we currently get in our diets. Eating a high fiber diet helps to lower blood cholesterol, slows digestion so we eat less, helps control constipation, lowers the incidence of colon cancer and helps us lose weight. So, how do I incorporate high fiber foods into my diet?

Difficulty: Moderate

Instructions

1. Know your goal; the American Dietary Association suggest eating 25 -30 grams of fiber a day. Most Americans get only about 10 grams of fiber daily in their diet. So if you are an average American you should at least double your daily fiber intake. (do this gradually though to prevent constipation)

2. Get a hold of a "high fiber foods" chart so you know which foods you should eat more of. (There is one in the Resource section at the end of this article). Dietitians used to believe that it was important to eat insoluble vs. soluble fiber, but now it is believed that eating both types is best, so don't worry about the distinction.

3. The easy way to up your fiber intake is to eat lots of raw vegetables and fruits. An apple for instance has 4 grams of fiber, 1 cup raw carrots has 4 grams of fiber, and your lunch time salad on average will have 4-5 grams of fiber. Eat whole grains, not processed for increased fiber intake. A sandwich made on whole grain, whole wheat bread will have 4 grams of fiber, your raisin bran you eat for breakfast will pack in 7-8 grams of fiber in a one cup serving!

4. Eat your beans! No, not the green ones, eat legumes. Kidney beans, like in chili, garbanzo beans, northern white beans -- all of these will easily give you 5-10 grams of fiber per serving. Throw a handful on your salad, or in your favorite soup and you will hardly notice that they are there, but your body will reap the benefit!

Tips & Warnings

• Make sure you print out the 'high fiber foods' list in our resource section. Put it on your fridge and purposefully eat more fiber.
• You can supplement your fiber with fiber capsules or powders found in your drug store. If you use the powder form, Metamucil, Bene-fiber, etc., make sure to use the sugar-free.
• Never double your fiber intake overnight. Up the amount of fiber you ingest a little bit each day. Make sure to increase the amount of water you drink as you increase your fiber level.
• Beans can cause GAS, and not the kind for your car! If you increase of fiber is from beans look for the gas reducing products in your drugstore, like Bean-o

Resources

• Chart:: Fiber Content of High Fiber Foods

[lynnhsmomof2]

on 11/20/2008 Great tips! 5*

[Susanh]

on 10/29/2008 Excellent topic. Good for cholesterol too.

[momandpopoften]

on 10/29/2008 This is a great encouragement to me to increase my fiber! Thanks!

[acole]

on 10/29/2008 Fiber is an excellent diet food, because it helps you feel fuller, longer. Fiber is also excellent for pregnant women to eat. Great article and reminder!

[huanton]

on 10/28/2008 Very interesting. Good insight!