Ways to Increase Fiber
Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.
Ways to increase fiber in your diet is not as hard as you think.
We know the benefits – less constipation, lower LDL (bad) cholesterol, etc. But according to a recent article By Mehmet C. Oz, MD, and Michael F. Roizen, MD, Want to Live Longer? Finding ways to Increase Fiber may actually add years to your life. We need ways to increase fiber.
Ways to Increase Fiber
Eating more fiber can cut your risk of heart disease, diabetes, cancer and help with weight loss.
Ways to Increase Fiber – How Much Do I Need?
The average person needs 25-30 grams of fiber each day, but most people get barely 15. Eating more plant-based foods such as vegetables, beans, fruits, whole grains and nuts is a great strategy.
Ways to Increase Fiber -The fiber content of some foods:
Beans: 15 grams
Peas: 9 grams
Raspberries: 8 grams
Broccoli: 6 grams
Corn, 4 gram
Oatmeal: 4 grams
Pear: 5 grams
Apple: 4 grams
Two slices of whole-wheat bread: 4 grams
A quarter cup of almonds: 4 grams
Ways to Increase Fiber – Other Sources
lima beans, soybeans, chickpeas, black-eyed peas, artichokes, whole wheat flour, barley, bulgur, cornmeal, bran, blackberries, and prunes. lettuce, dark leafy greens, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes, snap beans, asparagus, cabbage, whole wheat pasta, popcorn, nuts, raisins, strawberries, oranges, bananas,mangoes.
Ways to Increase Fiber -By Kathleen M. Zelman, MPH, RD, LD, WebMD
It’s important to understand there are 2 types of fiber, both equally important. Soluble fiber dissolves in water and insoluble does not.
Ways to Increase Fiber – Soluble Fiber
beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries. These foods have been shown to lower LDL (bad) cholesterol, regulate blood sugar, and lower risk of both heart disease and type 2 diabetes.
Ways to Increase Fiber – Insoluble Fiber
whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes. These foods help keep your digestive system healthy, prevent constipation and reduce your risk of diverticulitis.
Total fiber intake, both soluble and insoluble can lower your risk of heart disease, metabolic syndrome, and obesity and lower risk of some cancers such as colorectal cancer.
Ways to Increase Fiber – More Benefits
Getting enough fiber makes you feel full longer so your are less likely to overeat. High-fiber foods are more filling and slower to digest than refined foods. This means they stay in your body for a longer period of time so you feel full longer.
Ways to Increase Fiber – Try this simple meal plan for one day which is packed with nutrients and 37 grams of fiber:
Breakfast: whole-grain bran flake cereal (5 grams, half a banana (1.5 grams), and skim milk.
Snack: 24 almonds (3.3 grams) and a quarter cup of raisins (1.5 grams)
Lunch: Turkey sandwich made with 2 slices of whole wheat bread, lettuce, and tomato (5 grams), and an orange (3.1 grams
Snack: Yogurt with half a cup of blueberries (2 grams)
Dinner: Grilled fish with a salad of romaine lettuce and shredded carrots (2.6 grams), half a cup of spinach (2.1 grams), and half a cup of lentils (7.5 grams
Snack: 3 cups popped popcorn (3.5 grams)
Ways to Increase Fiber – Tex-Mex Taco Salad
From EatingWell.com
Nutritional Information
Calories 343
Total Fat 13g
Saturated Fat 5g
Cholesterol 81mg
Sodium 851mg
Total Carbohydrate 26g
Dietary Fiber –
Sugars –
Protein 32g
Calcium 0
Ingredients
1/2 cup(s) prepared salsa
2 tablespoon(s) reduced-fat sour cream
1/2 teaspoon(s) canola oil
1 small onion, chopped
2 clove(s) garlic, minced
8 ounce(s) lean ground beef or turkey
1 large plum tomato, diced
1/2 cup(s) canned kidney beans, rinsed (see Tips for Two)
1 teaspoon(s) ground cumin
1 teaspoon(s) chili powder
1/8 teaspoon(s) salt, or to taste
2 tablespoon(s) chopped fresh cilantro
4 cup(s) shredded romaine lettuce
1/4 cup(s) shredded sharp Cheddar cheese
Combine salsa and sour cream. Cook onion and garlic. Add beef (or turkey) cook 5 minutes. Add tomato, beans, cumin, chili powder and salt; cook 2 minutes. Remove from heat, stir in cilantro and 2 tablespoons of the salsa mixture. Add lettuce to the remaining salsa mixture and toss. Top with cooked meat and sprinkle with cheese.
