How to Get More Dietary Fiber

Basic steps to add more fiber to your diet. High fiber diets promote weight loss, lower cholesterol, and aid in the prevention of colorectal cancer.

Difficulty: Easy

Instructions

Things You'll Need:

• Whole Grain Foods
• High Fiber Cereal
• Fresh Fruit and Vegetables
• Dry Beans
• Salad Greens

1. A high fiber diet, 25 to 30 grams of fiber per day, can help to ward off many common ailments and diseases, so prevalent in our society today. Diseases such as cardiovascular disease, colorectal cancer, chronic constipation, and diverticulosis can be prevented with the addition of these foods to your diet. Foods high in fiber also create a feeling of fullness and can lead to easier weight loss in some people. Simple steps to include more dietary fiber in your diet are listed below.

2. 
   Whole Grain Bread!

   Eat whole grain foods. Whole grains are high in fiber naturally and any list of high fiber foods will include whole grains, such as wheat, oats, rye, and barley. Many breads, rolls, muffins, and tortillas are now produced with whole wheat flour and can add a substantial amount of fiber to your diet.

3. 
   Eat Potatoes with the Skin On!

   Eat potatoes, sweet potatoes, turnips, rutabagas and other root vegetables with the skin on. Many root vegetables contain high amounts of fiber in their tough outer skins. Cooking these vegetables whole and eating the skins increases the dietary fiber in your diet.

4. 
   Fresh Apples!

   Eat raw fruits and vegetables. Naturally high in fiber, fresh fruits and vegetables, such as apples, pears, and celery, are easy to incorporate into your everyday diet. These simple foods are great snacks that anyone can enjoy.

5. 
   Whole Grain Cereals!

   Start your day with whole grain cereals. Many cereals include excellent fiber sources, such as whole grain wheat. These cereals make for an easy and inexpensive choice of nutritious, fiber rich foods.

6. 
   Enjoy Lettuce!

   Salads provide a boost of fiber as well as extra vitamins to any meal. Easy to prepare and tasty, simple salad greens offer modest amounts of dietary fiber.

7. 
   Eat More Beans!

   Beans are an excellent high fiber addition to any meal. Beans can be incorporated into many meals quite easily and add a significant amount of soluble fiber to your diet. Examples of meals with beans include chili, bean soup, bean burritos, and three bean salad.

8. All of the foods listed above can serve to increase your daily intake of dietary fiber and promote the health benefits of nutritious eating.