Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t get the much needed 25 to 35 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.|
What is Fiber?
Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in supplement form. Here are some easy ways to add fiber to your diet:
Replace your white bread with whole wheat bread.
Many breads are packed with fiber—after all, just ½ cup of whole wheat flour packs more than 7 grams. Look for the words "whole wheat" at the top of the ingredients list, but remember to read those nutritional labels carefully. Just because a loaf of bread claims to be "whole grain" or "wheat" doesn’t mean it includes a healthy dose of fiber in the package. Many of those eye-catching labels will reveal only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat.
Leave the sugary cereals on the shelves.
Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one 3/4 cup serving! Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If you’re having a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, a touch of honey, or a sugar-free sweetener.
Pass the beans, please.
Beans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per 1/2 cup serving (cooked). Plus, you can easily add them to just about any meal. Heated as a side, in soups or chili, added to salads, or in place of meat in a main dish, beans have a healthy combination of fiber, protein, and healthy fat that keeps you feeling fuller longer.
Sweeten with fruit; add volume with vegetables.
Fruits and vegetables are notorious "diet" foods, but should be must-eat staples of everyone’s diet. These tasty wonders are high in volume, low in calories, and high in fiber—a great combination for any dieter who wants to fill up without breaking his calorie budget.