Increasing Your Fiber Intake

Are you ready to eat healthier?

One of the easiest and healthiest ways to improve the way you eat is to focus on increasing your fiber intake.

But what is fiber? Why do you need it? And how much fiber should you have each day?

What is Fiber?
Fiber is the indigestible part of a plant. When eaten, fiber passes through your digestive system without being broken down. Fiber is found in all plant foods including fruits, vegetables, nuts, legumes, seeds, and grains. It is not found in any animal sources of food. There are two types of fiber, insoluble and soluble fiber. Many foods contain both types of fiber.



Benefits of Fiber
• May help to reduce your cholesterol level.
• Helps to keep your stool soft. This improves and prevents constipation.
• May reduce the risk of colon cancer, hemorrhoids, and varicose veins.
• Slows down the digestion of food in your body and helps you to feel full, which leads to eating less.
• Some studies have shown that a high fiber diet helps to regulate blood sugar and insulin levels. This is a very beneficial finding for diabetics.


Fiber Recommendations
The American Heart Association recommends consuming 25-30 grams of fiber a day. The American Dietetic Association reports that most Americans fall below the recommendation and get an average of 14-15 grams of fiber a day.



Fiber Content of Some Common Foods
Fiber Content ( based on common serving sizes) Food Source

6 grams of fiber a serving: most beans and peas, raspberries, and many bran cereals.


3-6 grams of fiber: brown rice, whole wheat pasta, oatmeal, most nuts, most fruits, and most vegetables.


Recommendations for increasing fiber

• Increase your fiber intake slowly to a goal of 25-30 grams to prevent stomach discomfort.
• Drink plenty of water when increasing your fiber intake to prevent constipation.
• Read food labels and look at the fiber content listed on the nutrition label. This is very helpful when choosing packaged products like cereals, crackers, and breads that you eat on a daily basis.
• Add fruit at breakfast, add a vegetable with dinner, and snack on fruits and vegetables during the day.

Before starting a high fiber diet, talk with your doctor since there may be some contraindications for some individuals.