Fiber is an indigestible form of carbohydrate that provides numerous benefits. It enhances satiation and digestive function and may reduce your risk for heart disease. Though people's specific needs vary, the daily recommended intake of fiber is 25 g for women and 38 g for men. After age 50 women should consume 21 g daily and men should consume 30 g. Fruits, vegetables, whole grains and fiber supplements can promote your fiber intake and overall wellness.
Eat More Fruits and Vegetables
Fruits and vegetables provide valuable amounts of vitamins, minerals, disease-fighting antioxidants and soluble fiber--a form of fiber associated with reduced blood sugar and cholesterol levels. The American Dietetic Association recommends 2 cups of fruit daily, as part of a well-balanced, healthy diet, as an effective way to meet your fiber needs. Fruits particularly high in fiber content include apples, bananas, berries, figs, raisins, dried and fresh apricots, dates, guava, kiwi, citrus fruits, pears, and prunes. Fiber-rich vegetables include broccoli, cabbage, cauliflower, Brussels sprouts, carrots, garbanzo beans, eggplant, kale, spinach, turnip greens, mustard greens, mushrooms, squash, canned pumpkin, and sweet and baked potatoes with the skins. The group of vegetables known as legumes, which includes beans, split peas, peanuts and lentils, provides valuable amounts of fiber as well as protein and complex carbohydrates. To add fiber and reduce fat in your diet, replace high-fat meats with black, chili or other beans in casseroles, burritos, chili and other dishes.
Switch to Whole Grains
Whole grains are grains that include all nutrient-rich parts of the grain plant. In addition to valuable vitamins and minerals, including B vitamins, selenium and magnesium, whole grains provide rich amounts of insoluble fiber--a form of fiber linked with improved digestive health. Consume a variety of whole grains, such as whole wheat, oats, barley, wild rice, brown rice, quinoa and popcorn, regularly for broadest benefits. Replacing enriched white and wheat bread with 100 percent whole grain bread is a simple way to increase your fiber intake. Whole grain breads should provide at least 2 g of fiber per serving, according to the Mayo Clinic. When purchasing whole grain breads, pasta, rice, cereals and baked goods, check food packaging to ensure that whole grains are listed as primary ingredients. For a fiber-rich breakfast, consider topping oatmeal or whole grain cold cereal with raspberries, sliced banana or raisins.
Fiber Supplements
Fiber supplements provide a valuable option if you have difficulty consuming appropriate amounts of fiber-rich foods and if you have a digestive condition, such as irritable bowel syndrome. According to the University of Maryland Medical Center, psyllium husk, a common fiber supplement ingredient, can also help alleviate constipation, diarrhea, hemorrhoids and other intestinal conditions. Psyllium husk is considered a bulk-forming laxative because it helps the body accumulate waste. Fiber supplements come in capsule, pill and powder form and may contain soluble fiber, insoluble fiber or a combination of both. Since fiber supplements lack nutrients present in fiber-rich foods, Dr. David L. Katz of the Yale-Griffin Prevention Research Center suggests a healthy, fiber-rich diet unless your doctor approves or recommends supplements. Fiber supplements are generally considered safe.
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