6 ways to work in 25 grams of fiber into your daily diet:
Before you start, remember these things:
- When you increase fiber intake, increase water intake as well.
- Increase fiber intake gradually to give your gastrointestinal tract time to adapt.
- If you have gastrointestinal diseases, including constipation, check with your doctor about a fiber-rich diet first.
1. Go for whole grains whenever possible:
Check the ingredient list to make sure the whole grain is the first or second ingredient on the list. Products that say "100% wheat" or "multigrain" are not usually whole grain.
• 2 slices of whole-wheat bread = 4 grams of fiber
• 1 cup of cooked brown rice = 4 grams of fiber
• Reduced-Fat Triscuit crackers = 3 grams
2. Choose the right breakfast cereals. Some cereals have little whole grain. Other whole grain cereals are loaded with unnecessary sugar.
• ½ cup Fiber One = 14 grams of fiber
• 1 cup Raisin Bran = 7.5 grams of fiber
• 1 cup Frosted Shredded Wheat Spoon Size = 5 grams
• 1 cup Quaker Squares Baked in Cinnamon = 5 grams
• ¾ cup cooked oatmeal = 3 grams
*Recommended serving sizes.
3. Eat beans a few times a week.
Beans offer more fiber than most plant foods, plus they're loaded with healthy plant protein.
• 1 cup of canned minestrone soup = about 5 grams fiber
• 1/2 cup vegetarian or fat-free refried beans, used to make microwave nachos = about 6 grams
• 1/4 cup kidney beans, added to a green salad = 3 grams fiber
• Bean burrito at Taco Bell (or made at home) = 8 grams
4. Have several servings of fruit every day.
You can add it to your morning meal, enjoy it as a snack, and garnish your dinner plate with it. Or have it with — or instead of — dessert.
• 1 large apple = 4 grams of fiber
• 1 banana = 3 grams
• 1 pear = 4 grams
• 1 cup strawberries = 4 grams
5. Every day, stir a tablespoon of ground flaxseed into your smoothie, soup, casserole, etc.
One tablespoon will boost your daily fiber by 3 grams. Flaxseed contains a balance of soluble and insoluble fiber, too.
6. Have several servings of vegetables every day.
Include a vegetable with lunch, have raw veggies as an afternoon snack or pre-dinner appetizer, and enjoy a big helping with dinner. Make a point of enjoying vegetarian entrees several times a week.
• 1 cup carrot slices, cooked = 5 grams of fiber
• 1 cup cooked broccoli = 4.5 grams
• 1 cup raw carrots = 4 grams
• 1 sweet potato = 4 grams
• 1 cup cauliflower, cooked = 3 grams
• 2 cups raw spinach leaves = 3 grams
Fiber's plentiful benefits:
A diet rich in fiber decreases blood sugar, reduces cholesterol, assists in staving off hemorrhoids, and can even prevent colon cancer.
Your health and peace of mind could get a serious boost if you're eating the right amount of fiber every day. Don't hesitate!
Read more about a fiber-rich diet here:
*Information on this page has been compiled from various web sources, and is not intended to be an infringement of copyrights or diagnostic in nature. Please always consult your physician before introducing a significant change in your diet. For attribution and content sources, please see downloadable PDF links.*