You can get daily fiber by incorporating more plant-based foods into your diet. The following strategies will help you reach your daily fiber goals, based on information from Healthline:
Ways to Increase Fiber Intake
Here's a breakdown of methods to increase your fiber intake:
- Eat Whole-Food Carb Sources: Fiber is a carbohydrate found in plant foods. Focus on whole, unprocessed carbohydrate sources.
- Include Veggies in Meals: Make vegetables a core part of your meals, and try eating them first to increase satiety.
- Snack on Fruit: Fruits are a convenient and tasty way to boost your fiber intake between meals.
- Choose Whole Grains: Opt for whole grain products over refined grains. This simple switch can significantly increase your fiber intake.
- Eat Popcorn: Popcorn is a whole grain and a good source of fiber.
- Eat Chia Seeds: Chia seeds are extremely high in fiber and can easily be added to many foods.
- Choose Whole Fruits and Vegetables over Juices: Whole fruits and vegetables provide more fiber than juices, which often lack this important nutrient.
- Consider Fiber Supplements: If you struggle to get enough fiber through diet alone, a fiber supplement can help.
Practical Tips to Get Daily Fiber
Here's a table summarizing some practical ways to get more fiber:
| Method | Description | Example |
|---|---|---|
| Whole-Food Carbs | Focus on unrefined sources of carbohydrates. | Brown rice, quinoa, sweet potatoes |
| Vegetables in every meal | Make sure vegetables are a significant part of each meal. | Salad with lunch, steamed broccoli with dinner. |
| Fruit Snacks | Replace less healthy snacks with fruit. | Apple slices, berries, an orange |
| Whole Grain Swaps | Choose whole grain options instead of refined grains. | Whole wheat bread, brown rice over white rice |
| Popcorn Instead | A low calorie snack that is also a good source of fiber. | Air-popped popcorn |
| Add Chia Seeds | Sprinkle chia seeds on yogurt or salads or add them to smoothies. | Chia seed pudding, add to a smoothie |
| Choose Whole Fruits and Vegetables | When you can eat whole instead of drinking the juice. | Whole apples vs apple juice |
| Fiber Supplements | If diet isn't sufficient, consider a supplement. | psyllium husk, or methylcellulose |
By incorporating these dietary changes, you can significantly increase your fiber intake.
