Fiber is the part of plants that your body is unable to digest. It therefore passes through your system, mostly intact, helping material move through your digestive tract, bulking your stool and providing other health benefits. Fiber not only helps regulate bowel function, preventing and relieving constipation, but it reduces your risk of heart disease and diabetes and may help prevent colorectal cancer, according to MayoClinic.com. Adult males under the age of 50 require 38 grams of fiber each day, and adult females of the same age need 25 grams.
Step 1
Introduce fiber-rich foods to your diet gradually. Rapidly increasing your fiber intake can cause bloating, gas and cramping, explains the American Academy of Family Physicians. Increasing your intake in small increments over several weeks will prevent these side effects.
Step 2
Purchase whole-grain breads, pasta, rice and cereals instead of those made with white flour. White flour is lower in fiber than whole grains because bran, the outer coating of grains, is removed during the refining process. Check product labels when shopping. High-fiber grains will list whole wheat or whole grain as the top ingredient. MayoClinic.com recommends buying brands that contain a minimum of 2 grams of fiber per serving.
Step 3
Add wheat bran, flaxseed or fruit to your breakfast cereal to increase your intake of dietary fiber. Shredded wheat and oatmeal generally contain more fiber than ready-to-eat cereals.
Step 4
Substitute whole-grain flour for white flour when baking breads, cookies, cakes and muffins. Because whole-grain flour is heavier than refined flour, you may need to adjust your cooking times or add extra yeast or baking powder.
Step 5
Eat more peas, beans and lentils. These foods are excellent sources of soluble fiber, and are easily added to most dishes, including salads, pastas, vegetable mixes and stews.
Step 6
Increase the amount of raw fruits and vegetables in your diet. Broccoli, cauliflower, carrots, squash, sweet potatoes, tomatoes, bananas, pears, apples and berries are good sources of fiber. Leaving the skin on adds even more fiber, according to Colorado State University Extension. Frozen and canned fruits and vegetables typically contain as much fiber as raw fruits and vegetables, but crushing and drying reduces the beneficial fiber content of these foods.
Step 7
Replace sugary, processed snacks, such as cookies and cakes, with whole-grain pretzels and crackers or low-fat popcorn. Some nuts are very high in fiber, with a 1-oz. serving of almonds containing 3.3 grams and a 1-oz. serving of peanuts providing 2.3 grams.
Step 8
Drink extra fluids while on a high-fiber diet. Water and other fluids aid in the digestion of fiber and will reduce the temporary side effects associated with increasing your daily fiber intake.
Tips and Warnings
- MayoClinic.com explains that the human body needs two types of fiber: insoluble fiber, which does not dissolve in water and is the type responsible for bulking stool; and soluble fiber, which dissolves in water and turns into a gel-like substance. Soluble fiber helps lower glucose and cholesterol levels.
- Consuming more than 50 grams of dietary fiber per day may lead to an intestinal obstruction in some people, warns the George Mateljan Foundation. Too much fiber can also cause a fluid imbalance and dehydration, which is another reason to increase your fluid intake when on a high-fiber diet.
References
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- American Academy of Family Physicians: Fiber: How to Increase the Amount in Your Diet
- Colorado State University Extension: Dietary Fiber
- University of Florida IFAS extension: Nutrition for Health and Fitness: Fiber in Your Diet
- The George Mateljan Foundation: World's Healthiest Foods: Fiber, Dietary
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