Fiber Diet Ideas

Most Americans eat only 5 to 20g of fiber a day, according to the University of California at Berkeley, far less than the recommended intake of 21 to 38g a day. Including more fiber in your diet has a number of health benefits. It can alleviate constipation and promote normal bowel movements and can help lower blood cholesterol levels. Increasing the amount of fiber in your diet can also help control your appetite for weight management. There are a number of ways you can increase the fiber in your diet.

Eat More Fruits and Vegetables

Increase the amount of fiber in your diet by eating more fruits and vegetables. The American Academy of Family Physicians suggests you aim for 2 cups of fruits and 2 1/2 cups of vegetables each day. To maximize your fiber intake, choose more high-fiber fruits and vegetables. For example a 1/2-cup serving of cooked broccoli contains 2.5g of fiber and one medium cooked artichoke contains 10.3g of fiber. Raspberries are another high-fiber choice, with 8g in a 1-cup serving. Other high-fiber fruits and vegetables include sweet potatoes, spinach, prunes, apples and oranges.

Choose Whole Grains

At least half your grain servings should be whole grain. Whole-grain foods are naturally higher in fiber than refined-grain foods and can help you meet your daily fiber needs. Read food labels to help you identify whole-grain foods. A high-fiber whole-grain food will list a whole-grain, such as whole wheat or whole oats, as the first ingredient. Instead of white bread for your sandwiches, choose whole wheat bread with 1.9g of fiber per slice. Switch to whole-wheat pasta, which has about 6g of fiber in a 1-cup serving. Other high-fiber whole grain choices include oatmeal, brown rice, barley and whole-grain ready-to-eat cereals.

Include Nuts, Seeds and Legumes

Nuts, seeds and legumes are also good sources of fiber. These foods also contain healthy fats and protein. The U.S. Department of Agriculture suggests you include more nuts, seeds and legumes in your diet as an alternative source of protein. Add nuts and seeds to your morning hot cereal or afternoon and evening salad. A 1/4-cup serving of sunflower seeds contains 3.9g of fiber and 1 oz. of almonds contains 3.5g of fiber. You can also add legumes to salads, or you can add them to soups or hot vegetable side dishes. High-fiber legumes include black beans, kidney beans, lentils and peas. A 1-cup serving of cooked peas contains almost 9g of fiber.

Tips

When increasing your fiber intake, do so slowly. Adding fiber too quickly to your diet can cause abdominal pain, gas and bloating. You also need to drink plenty of fluids. Adequate fluid intake will help your body digest fiber. Aim for at least 8 cups of calorie-free fluids a day on your high-fiber diet plan.