Dietary fiber is the part of plant-based foods that isn't digested when eaten. Insoluble fibers --- also known as roughage --- keep your digestive tract moving. Soluble fibers slow the passage of food through your digestive tract. Researchers believe that certain fibers lower cholesterol, which could reduce your risk of heart disease, according to the Cleveland Clinic. A fiber-rich diet also can aid in weight loss and might reduce your risk of certain types of cancer and help control diabetes.
Step 1
Eat plenty of fruits and vegetables --- which are high in fiber, vitamins and minerals --- and consume the skin when possible. Keep strawberries, apples, raspberries, carrot and celery sticks and pears at home and at work. Eat a salad before lunch and dinner or as the main course. Try to consume at least five total servings of fruits and vegetables each day.
Step 2
Snack on seeds and nuts or add them to cereal or salads. Almonds, sunflower kernels, pistachios and pecans are all rich in fiber, and their protein, fiber and healthy fat content can help you feel full longer. "By helping induce a feeling of satiety, nuts may help people feel less deprived and not like they're 'dieting.' Just limit your portion to a healthy handful," advises the University of Nebraska Cooperative Extension.
Step 3
Incorporate whole-grain products into your diet. Refined grains such as white pasta, rice and bread are devoid of many of the nutrients of whole grains, especially fiber. Add wild or brown rice, popcorn, multigrain bread, barley, millet or bulgur to your diet. Buy whole-wheat pasta instead of white; after you get used to its deeper, nuttier flavor, you'll be hooked.
Step 4
Consume legumes such as black beans, lentils, kidney beans and split peas. They're high in fiber and are leaner protein sources than red meat, eggs and poultry. Add them to stews and soups, pair them with brown rice or cook up a batch of fiber-rich veggie chili.
Step 5
Purchase fiber-rich cereals such as granola, steel-cut oats, raisin bran or muesli. Check labels carefully. All foods with the label "high fiber" must contain at least 5 g of fiber per serving. Foods designated a "good source of fiber" must have between 2.5 and 4.9 g per serving, according to Liz Scott, author of "The Complete Idiot's Guide to High-Fiber Cooking."
Tips and Warnings
- Add a tablespoon or two of wheat germ, wheat bran or ground flax meal to cereal, yogurt or soups to boost your daily fiber intake.
Things You'll Need
- Fruits and vegetables
- Nuts
- Whole grains
- Legumes
- Fiber-rich cereals
- Wheat germ, wheat bran and ground flax seed
Member Comments