How can I get more fiber in my diet? – Why should I eat more fiber?
Eating the right amount of fiber has been shown to have a wide range of health benefits.
Foods that are high in fiber can help in the treatment of constipation, hemorrhoids, diverticulitis (the inflammation of pouches in the digestive tract) and irritable bowel syndrome.
Dietary fiber may also help lower your cholesterol and reduce your risk of coronary heart disease, type 2 diabetes and certain types of cancer.
Eating fiber-rich foods also aids in digestion and the absorption of nutrients, and helps you to feel fuller longer after a meal (which can help curb overeating and weight gain).
How to Increase the Amount of Fibre in Your Diet
The amount of fiber you should get from your diet each day depends on your age and gender.
Men 50 years of age and younger should consume at least 38 grams of fiber per day, while men older than 50 years of age should aim for at least 30 grams of fiber daily.
Women 50 years of age and younger should consume at least 25 grams of fiber per day, while women older than 50 years of age should aim for at least 21 grams of fiber daily.
Fiber Content in Foods
See the following list for the dietary fiber content of some common foods.
High fiber foods
Try the following ideas to increase the fiber in your diet:
(1.) Eat at least 2 cups of fruits and 2 1/2 cups of vegetables each day. Fruits and vegetables that are high in fiber include:
High fiber foods contain 4 grams or more (4g or more) of fiber per serving. They include:
- Artichoke (fresh) — 1 medium has 10.3g of fiber.
- Baked beans, plain or vegetarian (canned) — ½ cup has 5.2g of fiber.
- Blackberries or raspberries (fresh) — ½ cup has 4g of fiber.
- Bran cereal — ½ cup has 8.6g of fiber.
- Bulgur (cooked) — ½ cup has 4g of fiber.
- Kidney beans (canned) — ½ cup has 6.8g of fiber.
- Lentils (cooked) — ½ cup has 7.8g of fiber.
- Pear (fresh) — 1 medium has 5.1g of fiber.
- Peas (frozen) — ½ cup has 4.4g of fiber.
- Pinto beans (canned) — ½ cup has 5.5g of fiber.
- Pinto beans (dried and cooked) — ½ cup has 7.7g of fiber.
- Potato with skin (baked) — 1 medium has 4.4g of fiber.
- Quinoa (cooked) — ½ cup has 5g of fiber.
- Soybeans (canned, frozen, or fresh) — ½ cup has 5.1g of fiber.
Moderate fiber foods
Moderate fiber foods contain 1–4 grams (1–4g)of fiber per serving. They include:
- Almonds — 1 oz. has 3.5g of fiber.
- Apple with skin — 1 medium has 3.3g of fiber.
- Applesauce, sweetened — ½ cup has 1.5g of fiber.
- Bagel, plain — one 4-inch (10-cm) bagel has 2g of fiber.
- Banana — 1 medium has 3.1g of fiber.
- Broccoli (cooked) — ½ cup has 2.5g of fiber.
- Carrots (cooked) — ½ cup has 2.3g of fiber.
- Corn (canned or frozen) — ½ cup has 2.1g of fiber.
- Corn tortilla — one 6-inch (15-cm) tortilla has 1.5g of fiber.
- Green beans (canned) — ½ cup has 2g of fiber.
- Instant oatmeal — ½ cup has about 2g of fiber.
- Long-grain brown rice (cooked) — 1 cup has 3.5g of fiber.
- Macaroni, enriched (cooked) — 1 cup has 2.5g of fiber.
- Melon — 1 cup has 1.4g of fiber.
- Multigrain cereal — ½ cup has about 2–4g of fiber.
- Orange — 1 small has 3.1g of fiber.
- Potatoes, mashed — ½ cup has 1.6g of fiber.
- Raisins — 1/4 cup has 1.6g of fiber.
- Squash — ½ cup has 2.9g of fiber.
- Sunflower seeds — ¼ cup has 1.1g of fiber.
- Tomato — 1 medium has 1.5g of fiber.
- Vegetable or soy patty — 1 has 3.4g of fiber.
- Whole-wheat bread — 1 slice has 2g of fiber.
- Whole-wheat spaghetti — ½ cup has 3.2g of fiber.
Low fiber foods
Low fiber foods contain less than 1 gram (less than 1g) of fiber per serving. They include:
- Egg — 1 large.
- Flour tortilla — one 6-inch (15-cm) tortilla.
- Fruit juice — ½ cup.
- Lettuce — 1 cup.
- Meat, poultry, or fish — 1 oz.
- Milk — 1 cup.
- Spinach (raw) — 1 cup.
- White bread — 1 slice.
- White rice — ½ cup.
- Yogurt — ¾ cup.
Actual amounts of fiber in foods may be different depending on processing. Talk with your dietitian about how much fiber you need in your diet.
(2.) Replace refined white bread with whole-grain breads and cereals. Eat brown rice instead of white rice. Eat more of the following foods:
- Bran muffins
- Oatmeal
- Bran or multiple-grain cereals, cooked or dry
- Brown rice
- Popcorn
- 100% whole-wheat bread
(3.) When eating store-bought foods, check the nutrition information labels for the amounts of dietary fiber in each product. Aim for 5 grams of fiber per serving.
(4.) Add 1/4 cup of wheat bran (miller’s bran) to foods such as cooked cereal, applesauce or meat loaf.
Start slowly
When you first add fiber to your diet you may notice bloating, cramping or gas. But you can prevent this by making smaller changes in your diet over a period of time. Start with one of the changes listed above, then wait several days to a week before making another. If one change doesn’t seem to work for you, try a different one.
Be sure to drink more fluids when you increase the amount of fiber you eat. Liquids help your body digest fiber. Try to drink 8 glasses of no- or low-calorie beverages, such as water, unsweetened tea or diet soda each day.
