Eating enough fiber may help to reduce your risk of Type 2 diabetes, high cholesterol, heart disease and certain cancers, says the American Academy of Family Physicians. Fiber also helps to regulate bowel movements and treat hemorrhoids, irritable bowel syndrome and diverticulitis. It slows down digestion, helping you to feel full longer and manage your weight. If you are eager to reap the health benefits of a high-fiber diet, however, add food slowly over time to avoid unpleasant digestive symptoms.
Step 1
Determine your daily fiber requirements based on your gender and age. According to the National Association of Family Physicians, the daily minimum requirement is 38g for men under 50 and 30g for men over 50. Women 50 and under need at least 25g per day and those over 50 should consume at least 21g daily.
Step 2
Ask your health care provider for a list of high fiber foods or ask your local librarian to help you locate a list. The U.S. Department of Agriculture's Food and Nutrition Information Center website offers downloadable brochures about fiber, as well as links to other sources of information about fiber, including the American Cancer Society, the National Fiber Council and the U.S. Food and Drug Administration.
Step 3
Highlight or circle high the fiber foods on your list that you like. Mark a star or arrow next to the foods you want to try. Use the list when you shop so you will have quality sources of fiber on hand.
Step 4
Add one serving of a high-fiber food such as fruits, vegetables, beans or whole grains to your daily meal plan. Begin slowly to avoid uncomfortable intestinal gas, bloating or cramping, recommends the American Academy of Family Physicians. Try substituting a fiber-rich food such as brown rice, which has 2g of fiber per serving for white rice, which has none. If you like cornflakes -- 1g per cup -- in the morning, try shredded wheat at 6g or bran cereal at 7g instead, according to the American Institute for Cancer Research.
Step 5
Evaluate your comfort level every few days. As your body adjusts to the increased amount of fiber, continue to add another serving of high-fiber foods every few days to a week. If you become uncomfortable, reduce the amount of fiber for a few days, then try to add another serving again.
Step 6
Drink at least 64 oz of water or other sugar-free, caffeine-free fluids per day to assist in digesting the fiber and avoid constipation, recommends MayoClinic.com.
Step 7
Add more servings of high-fiber foods to your diet until you reach your minimum daily requirement. The American Institute for Cancer Research recommends filling two-thirds of your plate with whole grains, beans, vegetables and fruits and the remainder with lean poultry, meat, seafood or low-fat dairy products.
Step 8
Read food labels carefully when you shop for prepared foods. Dietary fiber information includes the amount of fiber per serving and the percentage of the recommended daily value -- DV -- of 25g, based on a 2,000 calorie diet, according to the U.S. Food and Drug Administration. Look for foods that contain at least 5g of fiber per serving, suggests the American Academy of Family Physicians.
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