Fiber is a nondigestible substance that helps push toxins out of the colon. It gets plenty of press on a daily basis for all the benefits it brings to the body, such as appetite control, blood sugar support, regularity and the reduction of risk factors for disease. According to the Mayo Clinic, women should get 21 to 25 g of fiber a day, and men should get 30 to 38 g a day. Although that may sound like a lot, there are ways to add fiber to your food by following a few key steps.
Step 1
Avoid the white stuff. Instead of using regular flour to make baked goods like muffins, bread and cookies, substitute some of the flour with whole-wheat flour since it is higher in fiber.
Step 2
Add some fruit to your shake. If you are on a high-protein diet and you resort to shakes often, add fruit to them and mix them in a blender instead of a shaker cup. Throw in some bananas, berries, mango or pineapple to increase the fiber.
Step 3
Change your pasta. Regular pasta has some fiber in it, but you can get more bang for your buck by choosing a whole-grain pasta. To up the fiber in your meal even more, make a pasta salad with garbanzo beans and spinach.
Step 4
Eat whole grains for breakfast. Most cereals are low in fat if they have any fat at all, but these same cereals are often low in fiber, too. Choose oatmeal, oat bran and any type of cereal that is made with whole grains instead of your normal variety. You can also throw some wheat bran into your low-fiber cereal to increase the amount.
Step 5
Use a supplement. There are various powdered fiber supplements that you can add to your meals to increase your fiber intake. One of them is called Organic Clear Fiber by Renew Life. Add this to sauces, stews or soups.
Step 6
Eat fruit for dessert. Instead of eating that bowl of ice cream with 0 grams of fiber, choose fruit instead. Core an apple or pear and bake it in the oven until it is soft. Throw in some raisins or cherries to increase the fiber even more.
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