Tips for a High Fiber Diet

Eat more fiber! So what is fiber and what are the facts? Fiber is found in plants and consists of two types, soluble and insoluble. Soluble fiber is found in oats, peas, beans, and certain fruits. Soluble fiber helps lower cholesterol by binding with it so it's not absorbed. Insoluble fiber is found in wheat, potatoes, and certain fruits and vegetables. Insoluble fiber helps maintain regularity.

The average intake of fiber per adult in the United States is 12 to 15 grams per day, the amount needed is 20 to 35 grams. Increasing your intake of whole grains, beans, fruits and vegetables gradually, one new food each week is a good plan. Along with more fiber, include plenty of water to keep the fiber moving through your digestive tract.

If you struggle to get to get your fiber servings each day, try these tips to make the change easy:

• Sneak vegetables into casseroles, stir-fries, sandwiches, and pizza.

• Choose fruit at breakfast, add fruit to your cereal or yogurt and drink a glass of juice.

Set your goals, add more fiber each week!

Achieving Adequate Dietary Fiber Intake

Food intake pattern should include a wide variety of plant foods to achieve adequate fiber intake. Include at least two to three servings of whole grains as part of the daily six to eleven servings of grains. Include five servings of fruits and vegetables daily. Consume legumes one to two times per week.

Breakfast: Cereal and/or whole wheat toast and fruit, such as banana slices with cereal. An alternative would be yogurt with sliced fruit and berries mixed with granola or Miller’s Bran. Consider hot oatmeal.

Lunch: Sandwich on whole wheat grain bread. Carrots on the side. Fruit for dessert.

Dinner: Have one or two side dishes of vegetables. Bread should be whole wheat bread or whole wheat rolls. Salad can have a lot of vegetables or even fresh or dried fruit.

Snacks: Raw vegetables with dip, fruits, and granola bars. Try to avoid snack foods, such as chips.

High Fiber Foods

• Legumes - Lima, kidney, pinto, navy beans and others.

• Whole Grains - wheat bran, oat bran such as in cereals and breads.

• Whole fresh fruits - in many, a large component of the fiber is found in the skin and pulp. Figs, prunes, and raspberries have the highest fiber content per serving.

• Cooked or stewed fruits, such as applesauce and prunes are a good source of fiber.

• Green leafy vegetables, particularly spinach, celery, lettuce and broccoli.

• Root vegetables, such as potatoes, turnips and carrots all contain a good amount of fiber.

Related Sites

American Dietetics Association, http://www.eatright.org

Vegetarian Resource Group (VRG), http://envirolink.org/arrs/VRG/home.html