Fiber is a form of carbohydrate the body does not digest. Instead, fiber works as a functional nutrient that enhances digestion and satiety. According to the American Dietetic Association, most adults require between 14 and 38 grams of fiber daily for optimum wellness and to reduce risks for chronic disease. Although fiber supplements are available, they lack long-term evidence of safety and effectiveness. For best results, aim for a diet based on nutritious, fiber-rich foods.
Whole Grains
Whole grains are grains that have not been stripped of significant nutrients, including fiber, during food processing. In addition to fiber, whole grains provide valuable amounts of nutrients, including folate, other B vitamins and zinc and only trace amounts of fat. To increase fiber content in your diet, replace refined grains, such as breads, cereals, pasta and baked goods made from enriched flour, with whole-grain equivalents. Incorporate a variety of grains, such as whole wheat, barley, long-grain brown rice, buckwheat, bulgur, oats, air-popped popcorn, spelt, wild rice and quinoa into your diet regularly. The Mayo Clinic suggests starting each day with a whole-grain cereal that provides at least five grams of fiber per serving for improved wellness. For best results, check food packaging on cereals, breads and other foods to ensure that whole grain are listed as primary ingredients.
Fruits and Vegetables
Fruits and vegetables provide an assortment of vital nutrients, including antioxidants, water and fiber. They are also naturally low in fat and provide nutritious alternatives to processed snack foods such as chips, cookies and crackers. Fruits and vegetables particularly rich in fiber include avocado, apricots, bananas, oranges, berries, cabbage, pears, Brussels sprouts, plums, prunes, raisins, sweet potatoes, baked potatoes (with skin), sun-dried tomatoes, artichokes, green peas and eggplant. The Mayo Clinic suggests snacking on fresh-cut vegetables and consuming fruit at all meals to increase your overall wellness and fiber intake. Although fresh fruits and vegetables tend to provide the most nutritional benefits, frozen and canned varieties packed without added sugar and preservatives are good secondary options. When purchasing fiber-rich dried fruits, such as apricots, prunes and raisins, select no-sugar-added and sulfite-free varieties most often.
Legumes
Legumes, such as lentils, beans and peanuts, provide valuable amounts of protein, complex carbohydrates and fiber. Legumes are versatile food options, available in fresh, canned, dried and frozen varieties, that make for simple, low-fat additions and meat substitutions in soups, entrees and side dishes. Consume a variety of legumes, such as as black beans; pinto beans; white beans; chickpeas, also known as garbanzo beans; red and yellow lentils; split peas; navy beans; and black-eyed peas regularly. Foods based upon legumes include vegetarian chili, hummus spread, lentil and split-pea soup, chilled bean salads and bean burritos. To incorporate more legumes into your diet, the Mayo Clinic suggests adding kidney beans to vegetable salads and canned soups and adding black or refined beans to salsa and other Mexican dishes.
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