How Can I Add Fiber to My Diet?

Fiber is a nutrient that is often under consumed by most Americans, so it’s great that you are trying to increase your fiber intake.  Fiber has many different health benefits, such as helping to lower blood cholesterol, promote regularity, maintain a healthy colon, and regulate blood sugar levels.  Some research even suggests that fiber can help you manage your weight because it keeps you fuller longer.

Generally speaking, most Americans should have between 21-38g of fiber per day.  The reality is that Americans average only about 10g daily.  If you would like to increase your intake, these tips can help:

  • When looking at nutritional information, keep in mind that an “excellent” source of fiber is a product that has 5g or more per serving.
  • The easiest way to get the recommended amount of fiber in your diet is to increase your intake of whole grains, beans, fruits and vegetables.
  • Include more “high fiber” in your diet such as: split peas, lentils, black beans, raspberries, pears, apples, barley, bran, oats, corn, whole wheat spaghetti, artichoke, avocado, green peas, and broccoli.
  • When eating out at restaurants also order brown rice instead of white rice, opt for whole wheat wraps, tortillas and breads, and ask for extra vegetables.