Fiber is an important nutrient that promotes overall digestive health, decreases calorie and fat absorption, stabilizes blood sugar and lowers cholesterol. As noted by Continuum Health Partners, the typical American diet is often low in fiber, with an emphasis on dairy and carbohydrates. To introduce more fiber into your diet, choose foods that are naturally fiber-rich and provide maximum fiber content. Add fiber gradually in order to prevent unpleasant side effects, such as bloating and gas. AskDrSears.com recommends adding five grams of fiber to your diet per day until you have reached the recommended daily allowance of 25 to 35 grams.
Beans and Legumes
Beans and legumes are excellent sources of dietary fiber. Lentils, black beans, chickpeas, pinto beans, and kidney beans are just a few of the options. Lentils are an excellent source of soluble fiber, which slows down digestion and discourages overeating. Beans and legumes can be easily added to soups and stews for a fiber boost. If you are hesitant to eat beans by themselves, make bean dips, such as hummus, add them to salads or make bean burritos for a fiber-rich lunch or afternoon snack.
Fruits and Vegetables
Fruits and vegetables contain both soluble and insoluble fiber. To optimize fiber content, keep the skins on fruits such as apples and pears or vegetables like potatoes. Eat a salad for lunch for an immediate fiber boost, but avoid iceberg lettuce, which contains only one gram of fiber per serving. Mix romaine lettuce and spinach for fiber-rich salads. Potatoes, sweet peas and sweet potatoes are the most fiber-rich vegetables. Pears, berries and apples are the best fruit sources. Substitute fresh fruit for fruit juice, which is lower in fiber and less filling.
Whole Grains
Whole grains are an excellent sources of insoluble fiber, which eases digestion. Replace white bread and pasta with whole grain products in order to boost your fiber intake. Just one slice of whole wheat bread may contain two grams of fiber or more, according to the University of Arizona Cooperative Extension. Whole wheat pitas and tortillas are other high-fiber whole grain options. Whole grain snacks, such as popcorn, wheat crackers, tortilla chips, bran cereal and oatmeal may be particularly helpful in the early stages when you are adding small amounts of fiber each day.
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