Fiber can prevent constipation, lower cholesterol and reduce your risk for heart disease, according to the Mayo Clinic. Fiber can be a valuable ally in weight loss efforts, as it adds bulk to meals without significantly increasing calorie count. It also keeps you full for longer, helping you fight cravings later in the day. Whole grains, fruits and vegetables, nuts and seeds all contain healthy fiber.
Step 1
Make cereal a part of your breakfast every day. Shredded wheat, bran or oatmeal are especially good because they're high in fiber but low in sugars, but any cereal is fine if you need a little more flavor. To pump up the fiber content even more, add raisins, sliced bananas or other fruit to the cereal.
Step 2
Eat more whole grains, such as 100 percent whole wheat bread or pasta. Use wheat bran in place of white flour when making pancakes or muffins, and choose brown rice over white. Even pretzels are better than chips or candy bars.
Step 3
Don't peel fruits and vegetables. According to the Wheat Foods Council, fiber is particularly abundant in the skin of produce, so eating it with the skin on will increase your fiber content without much effort.
Step 4
Make your own trail mix using high-fiber snacks such as raisins, sunflower seeds, nuts, oatmeal or bran and dry fruits. Add soy nuts for a kick of protein. Mix into a resealable bag and take it along with you to snack on throughout the day.
Step 5
Try exotic grains. Amaranth, pearl barley and bulghur are especially high in fiber. Some are good prepared as side dishes in place of rice, while others can be added to salads or mixed in with steamed veggies.
Step 6
Eat more beans. Canned options such as chickpeas, kidney or black beans are especially high in fiber. You can add them to salads or omelets, use them to create vegetarian burritos or eat them as a side dish. For added flavor, add some cheese and melt in the microwave. Spread hummus on sandwiches as a replacement for mayo.
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