Dietary fiber, consisting of the portions of fruits, vegetables and grains that your body can't absorb into your bloodstream, provides an array of health benefits. When you eat a high-fiber diet, you feel fuller, stay full longer and can manage your weight more effectively. A diet rich in fiber improves the level of glucose and cholesterol in your blood, lowers your risk of developing diabetes and helps you avoid coronary artery disease. Introduce high-fiber foods into your meals and snacks gradually to ensure success.
Starting the Day
Plan a high-fiber breakfast around whole-grain products, including breads that contain at least 2 g of fiber per serving, hot or ready-to-eat cereals that contribute 3 to 5 g of dietary fiber, or rice and pasta products that deliver a minimum of 3 g of fiber per serving. Add fiber-rich fruits, including blackberries, blueberries, strawberries and other edible fruits with seeds. Chop fresh unpeeled apples, peaches or pears over your cereal, stir in dried figs or serve a side dish of fruit. Frozen and canned fruits have just as much fiber as their fresh counterparts, and may be more available during some seasons.
Midday Fiber Boost
Choose your lunch menu the night before so you're not tempted to grab low-fiber processed meals from vending machines or fast food restaurants. Microwave leftover high-fiber casseroles, baked beans or lentils or whole-grain dishes made with quinoa or brown rice. Build a fiber-rich sandwich from whole-grain bread and fillings such as hummus, nut butters, dark leafy greens, tomatoes, peppers and other fresh vegetables. Mix fresh fruit into a serving of low-fat yogurt and top it with granola.
Evening Meal
Make the most of your microwave and crockpot to produce evening meals that feature less meat and more high-fiber entrees than those found in traditional American cooking. Prepare a crockpot full of spicy lentils or baked beans and freeze half for a meal next week. Make a simple risotto from brown rice, kidney or pinto beans and mushrooms for a fiber boost. Add fresh or lightly-steamed high-fiber vegetables, including Brussels sprouts, cabbage or broccoli. Toss a salad with dark leafy greens, slivers of carrots and celery, a handful of canned navy beans and sunflower seeds.
Between Meals
Round out your daily fiber intake by choosing fruits, vegetables and grains that are as close as possible to their natural state. A handful of nuts or seeds four times a week adds fiber and promotes heart health, whole-grain toast topped with nut butter offers the same benefits, and fresh fruits or vegetables contribute an array of essential vitamins and minerals to your diet. Don't forget to check the refrigerator for fiber-rich leftovers, including quinoa, brown rice, baked beans or brown rice. Air pop some corn for a home movie night, bake crisp apples in your microwave or blend a fruit smoothie supplemented with bran or ground flaxseed for a fiber boost.
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