According to FamilyDoctor.org, optimizing your fiber intake offers numerous benefits, such as helping digestive disorders like constipation, irritable bowl syndrome and hemorrhoids, and reduced risk for heart disease, type 2 diabetes and some cancers. Fiber may also help prevent weight gain since it helps you feel full during and after meals. According to the Mayo Clinic, women should strive for a daily fiber intake of 21 to 25g while men should eat 30 to 38g of fiber daily.
Raw and Cooked Vegetables
According to Medline Plus, many vegetables are sources of fiber. Eat both raw and cooked vegetables, such as asparagus, beets, broccoli, potatoes, carrots, artichokes, squashes and various greens. Vegetables can make easy side dishes for dinners; other ideas from the National Fiber Council include serving raw vegetables with dipping sauce, preparing grilled vegetable kabobs and adding plenty of vegetables to sandwiches and soups.
Fresh and Dried Fruits
Many fruits are also fiber sources. According to Kids Health, options include berries, pears, apples, bananas, oranges and dried fruits, like prunes and raisins. When practical, eat fruit with the skin intact to help boost fiber intake. Fruits are easy snacks, nutritious desserts and a substitute for fruit juices.
Whole Grains
Whole grains offer much more fiber than their refined counterparts. To increase your fiber from grains, FamilyDoctor.org advises replacing white breads, rice and pastas with alternative products made with 100 percent whole grain. Oatmeal and other whole-grain cereals are substitutes for sugary, refined cereals. For snacks, pick popcorn or whole-grain crackers rather than cookies or other refined snacks.
Beans and Other Legumes
Beans and other types of legumes are rich sources of fiber. The Mayo Clinic highlights split peas, lentils, black beans and lima beans. FamilyDoctor.org adds pinto and kidney beans as well as various white beans. Eat legumes at least once a week. Beans and lentils can form the basis of hearty soups and stews and Mexican dishes like burritos.
Nuts and Seeds
According to the Mayo Clinic, you can also boost fiber intake by eating nuts and seeds such as almonds, pecans, pistachios and sunflower seeds. Nuts and seeds are popular snacks and topping options for salads and hot and cold cereals.
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