Dietary fiber, an important part of any healthy diet, consists of plant food substances that your body cannot digest. There are two types of fiber. Water-insoluble fibers, found in cereals, vegetables and whole grains, quickly transport cancer-causing substances through your digestive tract. Water-soluble fibers, found in oats, legumes, seeds and fruit, help you feel fuller longer and reduce your risk of stroke and other serious health complications. Learn how to add fiber to your diet now and protect yourself and your family from future health threats.
Step 1
Find out how much fiber you should eat every day. The Journal of the American Dietetic Association states that adults should eat 25 to 30g of fiber per day. Children over the age of 2 should eat an amount of fiber that is equal to or greater than their current age plus five additional grams per day. For example, if your child is 4 years old, he should eat at least nine fiber grams per day. Some people may have more individual fiber intake needs based on their energy intakes. If you are unsure how much fiber you and your family should eat every day, consult your doctor or a registered dietician.
Step 2
Familiarize yourself with fiber-rich foods. Search online for lists of fiber-rich foods that you can print out and post on your refrigerator and attach to your shopping list. Some online sources for fiber-rich foods are MayoClinic.com, TodaysDietitian.com and DietaryFiberGuide.com. Fiber-rich foods are mainly fruits, vegetables, whole grains, beans, peas, legumes, nuts and seeds.
Step 3
Develop an individual or family fiber plan. According to the Mayo Clinic, you should add fiber to a diet gradually rather than all at once. Eat too much fiber too quickly and you could end up with abdominal bloating, cramping and intestinal gas. Instead, develop a fiber-rich eating plan that will bring you up to your recommended fiber intake over a three- to four-week period. For example, if you need to eat 25 fiber grams per day, increase your fiber gram intake by about eight grams a week for three weeks. Add in fruits, nuts, cereals and grains to your yogurt, salads, baked goods and side dishes to beef up your fiber intake throughout the adjustment.
Step 4
Add one to two new fiber-rich foods to your diet per week. Although your favorite fiber-rich foods will most likely be the ones you reach for every day, there will also be days when you are in the mood for something different. Experiment with one to two different fiber-rich food recipes every week to add variety and ample amounts of fiber to your diet every day.
Tips and Warnings
- Replace salty and sugary snacks with fruits, raw pre-packaged vegetables, popcorn and whole-grain crackers.
Things You'll Need
- Fiber-rich food list
- Fiber-rich food plan
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