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How to Increase the Amount of Fiber in Your Diet
Many foods contain dietary fiber (the part of food that resists digestion by the body).
Eating foods that are high in fiber can help relieve some problems with constipation,
hemorrhoids, diverticulosis and irritable bowel syndrome. Dietary fiber may help lower
your cholesterol. it may also help prevent heart disease, diabetes and certain types of
cancer. You might try the following ideas to increase the fiber in your diet.
- Eat at least five servings of fruits and vegetables each day. Fruits and vegetables that
are high in fiber include:
- Apples
- Berries
- Figs
- Oranges
- Pears
- Prunes
- Broccoli
- Brussels sprouts
- Carrots
- Cauliflower
- Lettuce
- Potatoes
- Replace white bread with whole-grain breads and cereals. Eat brown rice instead of white
rice. Examples of these foods include:
- Bran muffins
- Brown rice
- Oatmeal
- Popcorn
- Multiple-grain cereals, cooked or dry
- 100% Whole-wheat bread
- Eat dry bran cereal for breakfast. Check labels on the packages for the amounts of
dietary fiber in each brand. Some cereals may have less fiber than you think.
- Add 1/4 cup of wheat bran (miller's bran) to foods such as cooked cereal or applesauce
or meat loaf.
- Eat cooked beans each week.
Many people notice bloating, cramping, or gas when they add fiber to their diet. Making
small changes in your diet over a period of time can help prevent this. Start with one of
the changes listed above, then wait several days to a week before making another. If one
change doesn't seem to work for you, try a different one.
It's important to drink more fluids when you increase the amount of fiber you eat. If you
don't already drink over six glasses of liquid a day, drink at least two more glasses of
water a day when you increase your fiber intake.
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