The 2010 Dietary Guidelines for Americans, issued by the U.S. Department of Agriculture and U.S. Department of Health and Human Services, identify fiber as one of the nutrients that most Americans should increase in their diets. Not only do fiber-rich foods make you feel full and aid in digestion, but they also decrease the risk of heart disease, obesity and type 2 diabetes. Although specific requirements vary from person to person, most adult women need 25 grams of fiber per day, and men need 38 grams.
Step 1
Make half of your daily grain intake from whole grains. Whole grains provide insoluble fiber, which is not soluble in water. Insoluble fiber helps with bowel regularity and aids in digestion, which makes it particularly beneficial if you suffer from constipation or irregular bowel movements. You can increase your intake of whole grains by replacing white bread, rice and pasta with whole-grain bread, brown rice, bulgur, quinoa and whole-wheat pasta.
Step 2
Increase your fruit and vegetable intake. Vegetables provide insoluble fiber, and fruit adds soluble fiber, which dissolves in water and improves blood cholesterol and sugar levels. Make it a goal to eat about 2 1/2 cups of fruits and veggies each day.
Step 3
Snack on high-fiber treats like popcorn, whole-grain crackers, dried fruit, nuts and mixed nuts. Whole-grain crackers with a bean dip like hummus is a great snack that provides fiber as well as other nutrients, such as protein.
Step 4
Add wheat bran to cereals, baked goods, smoothies and oatmeal. Just 1 tablespoon of wheat bran contains 2 grams of fiber, according to Continuum Health Partners Fiber Content Chart.
Step 5
Take fiber supplements if your doctor recommends them. Food sources are the best way to obtain your daily fiber intake, but you might need a fiber supplement if you have irritable bowel syndrome, chronic diarrhea or chronic constipation.
Tips and Warnings
- Drink more water as you increase your fiber intake. Otherwise, you might experience unpleasant side effects like gas and bloating.
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