1. Eat 5 to 10 servings of fruit and vegetables daily. Leave the skins on when possible.
2.Eat breakfast. Yes, breakfast is one of the best fiber opportunities of the day. Aim to get 5-10 g by eating fiber-rich cereal, whole-grain toast, and fresh or dried fruit.
3. Snack on high-fiber fruit. Pears, berries, or apples, and dried fruit such as prunes or apricots are excellent high-fiber snacks.
4. Serve vegetables raw or steamed. Eat the higher-fiber vegetables such as corn, peas, potatoes (with skin on), sweet potatoes,broccoli, brussels sprouts, and turnip.
5. Use whole-grain cereals and breads, whole-wheat pasta, and brown rice.
6. Try bulgur or barley and other high-fiber grains.
7. Add extra bran. Add bran to muffins, pancake batter, casseroles, meat loaf or as a crispy coating for chicken or fish.
8. Eat legumes more often. Try lentil soups, stews, or casseroles.
9. Have beans for lunch. One-half cup baked beans contain 8 g of fiber. Eat it with a slice of whole-wheat bread for another 2 g of fiber and you are almost halfway to your suggested daily amount.
10. Eat more salads. Add nuts, seeds, or chick-peas or kidney beans to salads.
11. Enjoy baked goods made with whole grains. Choose baked goods that are made with whole-wheat flour, bran, oatmeal, raisins, or sesame seeds.
You will be noticing yourself that even a little fiber in your daily diet will make a big difference.
{ 2 comments… read them below or add one }
I eat my vegetables and fruit with all of the skin. I don’t get any taste out of it so I might as well eat it! Cereal is another great way to get some more fiber in your diet
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