How to Fit Fiber in your Diet

Your mother probably called it roughage. Doctors and nutrition experts call fiber the part of plant based foods that your body does not absorb. And they say most people should eat more of it.

A high fiber diet can help lower cholesterol and may protect you from colon problems such as diverticulosis and irritable bowel syndrome. It may also help reduce your risk of diabetes.

You need between 20 and 35 grams of fiber each day. There are numerous resources available that list the fiber content of common foods, and these can be handy guides to making sure you get what you need. But there are other practical tips that can help you to eat a fiber rich diet.

1. Start your day with a high-fiber breakfast cereal—five or more grams of fiber a serving.
   
2. Opt for cereals with the word “bran” or “fiber” in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
   
3. Eat more whole grains and whole grain products.
   
4. Experiment with brown rice, barley and whole wheat pasta.
   
5. Take advantage of today’s ready-to-use vegetables. Mix frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
   
6. Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with black bean dip, baked tortilla chips and salsa.
   
7. Make snacks count. Fresh and dried fruit, raw vegetables, popcorn and whole grain crackers are all good sources of fiber.
   
8. Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
   
9. Substitute whole grain flour for white flour when baking bread. As whole grain flour is heavier than white flour, make sure that you use a little more yeast, and increase the use of baking powder by one teaspoon for ever three cups of whole grain flour.

To avoid bloating and gas problems:

Increase your fiber intake gradually and drink plenty of water as you increase your fiber to promote regularity.

Cordially,

Helen Pensanti M.D.