High-Fiber Diet Ideas

Fiber is best known for preventing constipation, but a high-fiber diet has other benefits. High-fiber diets are linked to weight loss, according to the American Dietetic Association. Fiber-rich foods require more chewing time, allowing your body to register that you're no longer hungry, and the Mayo Clinic indicates that high-fiber diets have fewer calories for the same volume of food than some other diets. A high-fiber diet also increases satiety, so you feel full longer, which can reduce hunger and overeating. Additionally, fiber lowers the risk of heart disease and diabetes. Fiber supplements are available, but the ADA advises people to get fiber from food sources. Try these high-fiber diet ideas.

Put berries on cereal

The Mayo Clinic recommends a bowl of high-fiber cereal for breakfast. Choose a cereal with at least five grams of fiber per serving. Boost the fiber benefits by adding berries. Strawberries and blueberries are excellent sources of fiber with four grams of fiber per half-cup, according to Elisa Zied, R.D., author of "Nutrition at Your Fingertips" and a former ADA spokesperson. The ADA recommends that women consume at least 25 grams of fiber per day and that men consume at least 38 grams. Eating cereal and berries will enable you to rack up at least 10 grams of fiber before you head out the door.

Add fiber to sauces, soups and salads

Vegetables are loaded with weight-lowering fiber. The Mayo Clinic suggests adding fresh or frozen veggies to sauces and soups. Mix chopped frozen broccoli with spaghetti sauce or add fresh baby carrots to stews. Increase the fiber content of salads by tossing in beans. According to Zied, one-half cup of chickpeas, also known as garbanzo beans, will add 10 grams of fiber to your salad. Eat your salad with a bowl of chili made with navy beans. Navy beans have 9.5 grams of fiber per half-cup, according to the American Academy of Family Physicians.

Snack on whole-grain crackers

When it comes to fiber, good things come in small packages. Ten small whole-grain crackers provide five grams of fiber, as much as a serving of cereal. Whole grains contain dietary fiber because they haven't been stripped of their outer layers. Refined grains lose much of their fiber content during processing, according to Zied. However, you should avoid crackers that are labeled multi-grain, seven-grain or anything other than whole-grain. "Multi-grain crackers aren't whole grain," Zied says. The first item in the ingredient list should include the word "whole," as in whole-wheat or whole-grain.

Make baking substitutions

Sneak more fiber into your diet by tweaking recipes. The Mayo Clinic suggests substituting whole-grain flour for white flour. Whole-grain flour is heavier than white flour, so if you are using it to make bread, the Mayo Clinic advises using more yeast or letting the dough rise longer. When using baking powder, increase it by one teaspoon for every three cups of whole-grain flour. Another baking idea idea from the Mayo Clinic: Add crushed bran cereal or whole-wheat bran to muffins, cakes and cookies. Zied suggests sneaking fiber into meat dishes, too. Add oats to meat loaf, for instance.

Be a fiber-conscious customer

Sticking to a high-fiber diet can be challenging when eating out because menus don't typically provide fiber information. The solution: Choose an entrée with a lot of vegetables or ask for an extra side order of vegetables. When ordering out Chinese food, request brown rice in place of white rice. Get your deli sandwich on whole-wheat bread. The more fiber you consume, the easier weight loss will be. Incorporate these ideas into your diet gradually, however. The Mayo Clinic indicates that adding too much fiber too quickly can cause bloating, cramping and gas. Try one new idea each week to allow your body to adjust to the changes.