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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Member Comments

  • Fiber-1 Cereal has Aspertame so if you are avoiding this sweetener, use All Bran and add your own choice of sweetener (or none!) - 5/19/2016 9:07:00 AM
  • I try to avoid taking supplements when possible, because I'd rather eat the proper food to begin with. I wasn't getting near enough fiber as I should have been according to the nutrition tracker. I thought that changing that would be difficult, but really all it took was a few simple and inexpensive changes. Viola! - 4/11/2016 6:42:53 AM
  • Seems I am getting enough fiber without the aid of any supplements. If I do take a supplement I like organic Phylum husk or Fiber Wise. - 3/20/2016 11:39:13 AM
  • Fiber is not a subject I think about. I am a vegetarian and love beans and veggies and some fruit and things like popcorn. I am also as regular as can be. No problem there. - 3/7/2016 12:14:07 PM
  • Shoulda read this article yesterday..... I may need to modify a bit . . . . - 1/13/2016 8:35:04 PM
  • I too avoid all wheat and most grains, and I am as regular as can be. - 1/10/2016 11:58:52 AM
  • JMB369
    I have been eating a paleo diet for over a year. Since I don't eat grains and legumes, I depend on vegetables and fruits to supply fiber. I often fall in the 15-20 gm./day range, but I am more "regular" than ever before, so I think it's enough. It's important to remember that one size does not fit all, and these are guidelines, not rules! And thanks to the person who mentioned avocados. They are a real superfood. - 12/31/2015 6:34:54 AM
  • Bloating, et al, seems to occur more easily as we get older; I wonder if our requirements for Fibre change as we get older, as well. Doesn't seem right to be bloated and gassy all the time. 8-/ - 10/24/2015 5:57:47 PM
  • ELLIEF24
    It add flax meal in my shake everyday - 10/19/2015 7:47:08 AM
  • I need lots of fiber due to the meds I take.......prunes are excellant source, eat as a knack - 10/2/2015 6:10:25 PM
  • I am in a company called Beachbody. They just came out with a few new products. One is Digestive Health another is Power Greens. You add these to your shakes. I use their product Shakeology. I add them to my shakeology. BEST thing going.

    Digestive Health has both soluble and insoluble fiber. 7 grams.

    Most American get less than 1/2 their daily recommended dose of fiber. Scary thought.
    If you want more information I would be happy to share my website to you. Inbox me for that please. I might miss you on here. I sell MANY other items also. Beachbody is what helped me, make the body I wanted!!

    Sandy - 9/15/2015 10:26:43 PM
  • WHODATGIRL9
    My GI doctor always says, "35 grams of fiber a day keeps me away!" LOL!! But I find it hard to get in at least the 35 daily grams of fiber she wants me to AND keep my calorie count between 1200 and 1300. Add to that the need for more protein and it becomes a real juggling act!! AND I find when I eat fewer carbs, my weight loss is better...........
    .JEEZ!! I LOVE beans, I eat LOTS of fiber-rich veggies and whole grains, take a fiber supplement, and it's STILL hard to keep it all------fiber, carbs, protein, and calories-----in balance. Who knew eating could be so complicated, huh??? LOL!! - 9/9/2015 9:02:16 AM
  • Just found out I need to lower my cholesterol, where do I purchase psyilium husk? - 9/5/2015 12:13:48 PM
  • TISH0125
    Hooray for Fiber! - 8/4/2015 12:21:30 PM
  • I work in more fiber where I can, but in cooking I have to be careful because my husband is on a low potassium diet, and many high fiber foods are high in potassium. So I cook with white rice and regular pasta. I use whole-wheat bread and he uses white. - 7/16/2015 9:52:13 AM

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