A high-fiber diet offers many health benefits, including decreased risks of cardiovascular disease, colon cancer and diverticulitis. Some individuals may wish to enhance their health or address certain conditions with a diet especially high in fiber. Increasing the amount of fiber you eat can provide you with a healthier body and a wholesome, tasty diet. Incorporating extra fiber into every meal is not hard, and it's worthwhile to learn about foods that are high in fiber.
Evaluate Your Intake
Before beginning a high-fiber diet, take a moment to write down your average daily food intake and evaluate the fiber it includes. Look at your meal and snacking habits, and find out what areas you need to focus on as you increase your fiber intake.
Grains
When using grains to increase your fiber intake, it's crucial to make sure the grains are unrefined and whole. Processed grains have had most of their fiber removed. Read the ingredients of grain products, and choose whole-grain options that do not have refined flours listed in their ingredients.
Look for whole-grain options for items such as pasta, cereals and bread products. Have whole-grain snacks available, such as high-fiber granola bars and popcorn. Substitute brown rice for white rice, and add it to soups and casseroles for extra fiber. Bran is the element of the grain removed during refining, and it is exceptionally high in fiber. Find bran cereals for breakfast, and include whole -rain bran products such as muffins and breads.
Vegetables
Vegetables provide a wonderful source of fiber and can fit into meals or eaten as snacks. Although all vegetables provide fiber, focus on ones that are especially high in this nutrient when on a high-fiber diet. These include artichokes, celery, peas, broccoli, turnips and brussels sprouts. Because skins include a large amount of fiber, eating them unpeeled will offer the highest fiber possible.
Include generous portions of vegetables at mealtimes and use them in place of less healthy alternatives. Having vegetables prepared ahead of time for snacking options is a good way to receive extra fiber.
Fruits
Raspberries have a very high fiber content when eaten unprocessed. Enjoy them in smoothies, over cereal and as snacks. Apples and pears also make wonderful snacks and are easily transported. As with vegetables, much of the fiber benefit is found in the skin, so eat these fruits with their skins.
When trying to add as much fiber as possible to your diet, fruit provides a wonderful alternative to sugar packed foods. Instead of eating low-fiber, high-fat items such as candy and desserts, satisfy your desire for sweets and receive extra fiber with fruit.
Legumes
Beans are a good substitute for meats or other low-fiber main dishes in meals. As with rice, they can be added to your favorite soup or casserole recipes or served over brown rice. Lentils, split peas, black beans and lima beans are fantastic sources of fiber.
Water
Because fiber works by absorbing water in the digestive tract, be sure to drink plenty of water throughout the day when on a high-fiber diet.
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