Fiber is an important part of a healthy diet. According to the Harvard School of Public Health, fiber decreases the risk of multiple health problems, including heart disease, type 2 diabetes and constipation. Fiber, which is simply carbohydrates that cannot be digested, is in plant foods such as fruits, vegetables, nuts, seeds, beans, legumes and whole grains. And while there are also fiber supplements, health experts agree that fiber from whole foods is most beneficial. Eating a high-fiber diet does not have to be complicated. Many common, healthy foods are high in fiber and easy to incorporate into your diet.
Step 1
Switch from refined grains to whole grains. This is an easy way to make your usual meals higher in fiber. Whole-wheat bread can be substituted for white bread for toast and sandwiches. Oatmeal, raisin bran and oat bran cereal are high-fiber breakfast choices. For lunch and dinner entrees, swap out "white" grain foods such as biscuits, white flour tortillas, white rice and regular pasta for whole-wheat pasta, brown rice, multi-grain tortillas, bulgur, barley and quinoa.
Step 2
Include plenty of fruits and vegetables in your diet. Fruits and veggies are fiber powerhouses and are part of any healthy diet. Fresh fruits and fresh or frozen vegetables are higher in fiber than canned, according to the Mayo Clinic. Eat at least five servings of fruits and vegetables per day, and choose the most natural, whole forms as possible -- for example, a whole orange rather than orange juice. Some simple ideas for adding more produce to your daily diet are adding fruit to breakfast cereal, having a side salad with lunch, snacking on raw carrots dipped in salsa or a fresh fruit smoothie and including lots of vegetables in dinner stir-fries, casseroles, soups and stews.
Step 3
Go meatless now and then. Non-meat sources of protein, such as beans, split peas, lentils, chickpeas, nuts and seeds are generally high in fiber. Adding a few vegetarian meals to your regular diet will greatly increase your fiber intake and benefit your health. Try using black, pinto or kidney beans in place of meat for burritos, tacos, chili and casseroles. Split peas and lentils make high-fiber, high-protein, hearty soups and stews. Chickpeas can be mashed into hummus and used for sandwiches and wraps.
Step 4
Add whole-wheat flour to your baking. Most baked goods can tolerate a substitution of whole-wheat flour for half the white flour specified in the recipe. This is an easy way to pump up the fiber in foods that may otherwise offer little nutrition, and a popular way to include occasional treats in a healthy diet.
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