Nutrition Articles

Delicious Ways to Boost Fiber Intake

It's Easier (and Tastier) Than You Think!

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One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving.

Vegetables are a little lower on the totem pole for fiber, but still a great source. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.

Supplement, but as a last resort.
If you’ve tracked your food for awhile and are still coming up short, talk with your doctor about the need to supplement your diet. Fiber supplements come in capsules, biscuits, and even drink mixes. These will usually range from about 4-10 grams of fiber per serving, and can be found in the vitamin or supplement section of your grocery store. But fiber supplements, like vitamins, do not replace your body’s need for healthy foods.

High-Fiber Foods
We compiled a list of some common foods that are high in fiber. Just a couple of changes in your daily habits can really increase your fiber intake. Remember to increase fiber slowly over time, allowing your body to adjust, and drink more fluid, especially water. Fiber acts like a sponge. It will absorb the water, adding bulk to your stool, making it softer and easier to eliminate from the body.
 
7+ grams of fiber
All Bran cereal 1/3 cup
Fiber One cereal 1/2 cup

Butter beans 1/2 cup
Green Northern beans 1/2 cup
Kidney beans 1/2 cup
Navy beans 1/2 cup
5-6 grams of fiber
Raisin bran 3/4 cup
Bran flakes 3/4 cup

Brussels sprouts 1/2 cup
Turnips 1/2 cup

Black beans 1/2 cup
Lentils 1/2 cup
Pinto beans 1/2 cup
2-4 grams of fiber
Grits 1 cup
Oatmeal 3/4 cup
Popcorn 3 cups
Pumpernickel bread 1 slice
Rye bread 1 slice

Apple 1
Apricots 4
Orange 1
Pears 1/2 large
Plums 2
Prunes, dried 4
Strawberries 1 cup

Broccoli 1/2 cup
Carrots 1
Green beans 1/2 cup
Lima beans 1/2 cup


More Fiber-Rich Tips
  • Choose fresh fruit and/or vegetables over juice.
  • To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.
  • Include bran and whole grain breads daily.
  • Drink more water to accommodate your increased fiber intake to reduce indigestion.
  • Eat less processed foods and more whole foods.
  • Try to meet your fiber requirements with foods rather than supplements.
  • A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.
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