Fiber is one of those nutrients most people know is good for them, yet many of us still eat less than is generally recommended. Found in plant foods such as fruits, vegetables, whole grains, beans and seeds, fiber helps keep digestion moving and can help you feel full and satisfied after meals. The best part is that adding more does not require a complete diet overhaul.
Know the Two Main Types
Soluble fiber dissolves in water to form a soft, gel-like texture and is found in foods such as oats, apples, beans and lentils. Insoluble fiber adds bulk and is found in whole wheat, nuts, and the skins of many fruits and vegetables. Most plant foods contain a mix of both, so eating a variety is the simplest way to enjoy the benefits of each.
You do not need to track numbers closely to benefit. Simply aiming to include at least one fiber-rich food at every meal is a practical rule of thumb that is easy to remember.
Upgrade Your Breakfast
Breakfast is an easy place to start, because small swaps add up quickly over a week.
- Choose oatmeal or a whole grain cereal instead of a refined one.
- Top yogurt with berries, sliced fruit or a spoonful of seeds.
- Switch white toast for whole grain bread.
- Blend a handful of spinach or oats into your morning smoothie.
Build Fiber Into Lunch and Dinner
Try filling half your plate with vegetables and adding a portion of whole grains such as brown rice, quinoa or whole wheat pasta. Beans, chickpeas and lentils are wonderfully versatile. They can be tossed into salads, soups, stews and wraps for extra texture and flavor.
Leaving the skin on potatoes, cucumbers and apples is another effortless way to keep more fiber in your meals.
Go Slowly and Drink Water
Adding a lot of fiber overnight can lead to gas or bloating while your body adjusts. It usually works better to increase your intake gradually over a few weeks. Fiber also works best with plenty of fluids, so keep a glass or bottle of water close by throughout the day.
Snacks can help too. A piece of fruit, a handful of nuts, plain popcorn or raw vegetables with hummus are all tasty choices.
Every small change counts, whether it is an extra serving of vegetables at dinner or a bowl of oats in the morning. If you have a digestive condition, notice persistent changes in your bowel habits, or are unsure what suits you, a doctor or registered dietitian can offer guidance that fits your needs.
