From normalizing bowel movements to decreasing cholesterol levels, controlling blood sugar and even helping with weight loss, fiber can be a healthy addition to your diet. There are two types of fiber: soluble fiber, which dissolves in water, and insoluble fiber, which does not. Both types are important to a healthy diet. Try to get at least 25 to 35 grams of fiber each day from a variety of fiber-rich, plant-based foods. Don't forget to increase your water intake, too; high-fiber diets require at least eight glasses a day for maximum benefits.
Breakfast
Breakfast can be the most important meal in a high-fiber diet. Many breakfast foods provide the opportunity to add more fiber into your diet. Research suggests that eating whole-grain or bran cereal that contains at least 6 grams of fiber can result in weight loss and decreased risk of heart disease, stroke or diabetes, according to a 2010 Harvard Medical School article.
Choose a cereal with less than 10 grams of sugar and add non-fat milk and a high-fiber fruit such as raspberries, pears, apples, strawberries or bananas. Other high-fiber breakfast choices include oat-bran muffins, oatmeal and rye, whole-wheat or multi-grain toast or English muffins. Don't skip that morning cup of coffee; one cup of brewed coffee contains up to 2 grams of soluble fiber. Instant coffee contains the most fiber at 1.8 grams, and espresso and filtered coffee contain1.5 grams and 1.1 grams per cup, respectively.
Lunch and Dinner
To pack more fiber punch into your dinner and lunch, focus on foods made from whole grains, incuding whole-wheat spaghetti, legumes, such as cooked lentils; beans and nuts; and raw and cooked vegetables. Top whole-grain pasta with a chunky vegetable marinara sauce made with sauteed tomatoes, peas, carrots, onions and garlic. Enjoy a spicy bowl of chili made with high-fiber red kidney and white cannellini beans, onions, tomatoes and a handful of shredded kale. For a light, yet fiber-rich, meal make a salad out of fresh spinach leaves, strawberries, apples and walnuts in balsamic vinaigrette. Brown rice is another fiber-rich choice; top it with steamed broccoli for even more benefits.
Snacks
Snacks are an easy way to add more fiber to your diet. Instead of grabbing a candy bar, munch on a handful of nuts. Pecans and pistachios have high fiber contents, offering almost 3 grams of fiber in a 1 ounce serving. If you crave crunch, skip the chips and snack on raw carrots, broccoli, snap peas or an apple instead. If you really want to amp up the fiber, sprinkle some shredded coconut on a bran muffin.
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