Eating a high-fiber diet offers many health benefits. According to the American Academy of Family Physicians, fiber helps prevent and treat constipation, diverticulitis, hemorrhoids, and irritable bowel syndrome. A high-fiber diet is also an important part of preventing high cholesterol, obesity, Type 2 diabetes, coronary heart disease, and some cancers. Increasing your daily fiber intake is as simple as making a few small changes to the way you shop and plan your meals.
Step 1
Check nutrition labels when shopping. The amount of fiber a product contains is listed along with the food's vitamin and mineral content. The American Academy of Family Physicians recommends choosing products that contain at least 5 grams of fiber per serving.
Step 2
Eat 2 to 3 cups of fruits and vegetables every day. Fruits and vegetables, especially when eaten raw or with the skin intact, are great sources of dietary fiber. Artichokes, spinach, green peas, pears, prunes, apples, berries, and figs all contain 3 or more grams of fiber per serving.
Step 3
Add beans into soups, stews, and other dishes. Beans are one of the best sources of dietary fiber, with navy beans containing more than 9 grams of fiber per 1/2 cup serving. Other beans high in fiber include kidney, pinto, black, lima and white.
Step 4
Replace refined white flour and breads with whole-grains. The Mayo Clinic recommends checking ingredient labels before purchasing grain products. Those made with whole grains will list whole-wheat flour or another type of whole grain at the top of the ingredient list. Bran muffins, brown rice, oatmeal, barley, bran cereal and whole-wheat breads are excellent sources of fiber.
Step 5
Include both soluble and insoluble fiber in your diet. Both types of fiber offer health benefits, according to the Mayo Clinic. Insoluble fiber helps move foods through the digestive system and increases the bulkiness of stool. Wheat bran, whole-wheat and some vegetables are sources of insoluble fiber. Soluble fiber, such as that found in oats, beans and many fruits, helps lower cholesterol and blood sugar levels.
Step 6
Drink more water if you are eating a high-fiber diet. Water is necessary for the digestion of fiber, and drinking too little will result in constipation and other problems. Aim for at least 64 ounces a day.
Step 7
Increase your fiber intake gradually to avoid the bloating, gas, and abdominal discomfort that may result from a high-fiber diet. The Ohio State University Medical Center cautions against increasing your fiber intake too rapidly and recommends increasing fiber intake over several weeks or months.
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