How to Add Fiber to Your Diet and Like It
Americans are supposed to get 20 to 35 grams of dietary fiber per day, but most only get 12 to 18 grams on a really good day. People get tricked into buying muffins for more fiber, but they are loaded with fat and sugar. Here are some no nonsense ways to add fiber to your diet and a smile to your face.
Instructions
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Make salads a meal instead of something you eat before a meal. When you make a salad, make it a celebration. Start with lettuce. Iceberg is acceptable, but romaine or something dark and leafy is better. Add celery, raisins, sunflower seeds, carrots, red cabbage, sprouts or walnuts. You may even add black beans or apples. Don't be afraid to get creative.
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Reform the sandwich. Add tomatoes (the skin has fiber), bell peppers, leafy green lettuce or sprouts. Always, always, always opt for multigrain wheat bread instead of white or Italian style.
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Give oatmeal a makeover. While the prepackaged oatmeal does say that it contains fiber, the old-fashioned steel cut oats are a better option, even though they do take longer to cook. Add raisins, dry dates, pecans, walnuts, bananas, apples, berries or barley. If oatmeal isn't your thing, try whole wheat bagels, Cream of Wheat or a high fiber cold cereal for breakfast.
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Change the way you snack. Grab a bowl of grapes and whole wheat crackers or make a grilled cheese on whole grain bread. Sometimes you just need something sweet -- try a sugared wheat bran cereal with a high fiber content.
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You can even add fiber to side dishes. Instead of plain white rice, choose brown rice. Then add beans, nuts or finely chopped broccoli. Keep a chopper handy and add veggies to any unsuspecting dish you can get your hands on. Switch out pasta for whole wheat pasta, and leave the skin on your potatoes.
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Tips & Warnings
Keep a small notebook handy to record how many grams of fiber you are getting. After a while, you won't need it.
Keep the water handy! It is suggested you drink 1/2 ounce per pound of body weight.
