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Delicious Ways to Boost Fiber Intake

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

-- By Christine Seymour, Health & Fitness Writer
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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.

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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Member Comments

  • DASYSMITH1
    I have some information for all I have read that there are four different groups from where high fiber foods generate. These groups are divided into vegetables, fruits, grains and seeds, and legumes.And all the related details are given here:

    http://www.what
    isall.com/die
    t-and-fitness
    /what-are-som
    e-high-fiber-foods.html - 4/22/2013 8:50:07 AM
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  • PINKIE78
    I've finally started tracking my fiber. (I expect it to be eye-opening.) This article was really helpful. Thanks!! - 11/17/2012 11:53:44 AM
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  • MISSGATOR1
    I KNEW IT!!!!!! THANK YOU!!!! NOW! EVERYONE SHUT THE HELL UP ABOUT OATMEAL!!!! - 11/16/2012 11:49:59 AM
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  • MISSGATOR1
    If you eat that fruit and oats together, all that fiber together at once plus pour milk on the acidic fruit, you are going to feel sick and miserable in a hurry! - 11/16/2012 11:37:27 AM
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  • ADZY86
    I don't eat wheat or grains so always worry about not getting enough fibre in. But I do have 2 T of flaxseed every single morning, a massive salad for lunch and lots of broccoli for dinner. I don't track it, but I'm sure I'm around the right number. Not had any problems/symptoms of lack of fibre so far anyway... - 11/16/2012 6:17:23 AM
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  • SLIMMERKIWI
    I hardly ever go under 40g Fibre daily - and it isn't uncommon to be 50+ g. I NEED to do this because otherwise I suffer considerably. It was a lot harder when I was on a lower calorie intake, but my Dietitian put me onto Benefiber and that helped a lot. If the nutrition label doesn't include fibre, I contact the manufacturers and ask them, stating for medical reasons. They are generally extremely helpful. If I don't get the answer, I don't eat it!

    - 7/20/2012 8:32:30 AM
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  • CHRIS3874
    I know white bread is the spawn of satan on this site but dempster's makes a whole grain white bread (at least in Canada) and its actually quite good. - 4/6/2012 10:22:31 PM
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  • PAMLEARNED
    I"ve always had a good fiber count, but now that I'm down to eating 1250-1500 calories per day, I find I come up short! I've had to review the links on this page and find out how to keep it higher--mostly more fruits and veggies. Apples-Oats-Avoca
    do! Getting closer in these farmer's market days. - 8/19/2011 5:25:52 PM
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  • 50GAGURL
    I make my own whole grain breads, cook brown and wild rice in advance and freeze serving portions. I also add 2 T of ground flax seed to something every day, smoothies, cereal, sauces, etc. Really enjoyed this article as I believe in getting my fiber naturally and not from a supplement. - 8/9/2011 9:20:55 PM
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  • KOALA_BEAR
    I generally get sufficient fiber. I eat whole grain bread or crackers, a raw dinner size salad daily with veggies, seeds and or nuts, and fruit. I even add flax seeds into my homemade dressing. When cooking soups, I add lots of vegetables including beans.

    If you aren't getting enough, try adding flax seeds and wheat germ to your morning cereal by cooking barley instead of oatmeal along with berries, applesauce, raisins & cinnamon.
    Now sweet enough still? Add a mashed very ripe banana and skip the sweetner. Yum! - 8/9/2011 3:25:57 PM
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  • IFDEEVARUNS2
    I eat boatloads of fruits and veggies, and it's still an issue. Can't seem to get enough. I don't eat much bread so substituting won't do it. Guess I'll have to add beans. - 8/9/2011 12:02:50 PM
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  • FRANGETWELL1
    Thank you so much for this much needed infomation, very helpful information
    - 7/22/2011 1:30:16 PM
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  • WOUBBIE
    I don't have much trouble with getting soluble fiber (the softer stuff you get from fruits and veggies) but I really hate most of the things that have the insoluble kind (whole grains). I should probablly look into just taking a bran supplement. - 6/21/2011 9:00:24 AM
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  • BABYBARNEY
    This issue has been an ongoing issue for me.(for years) Medications I rely on are very constipating & I will utilize the tips in this article TO THE MAX. I thank you & so do my BOWELS!! - 6/20/2011 3:29:42 PM
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  • CAROLEE1945
    This fiber discussion is quite interesting to me. Thanks everyone. - 6/20/2011 9:19:58 AM
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