Nine Tips for Getting More Fiber in Your Diet

Fiber is important for digestive and heart health and so much more. If you aren’t getting enough fiber, here are some small and gradual changes you can make to add more fiber to your diet and begin enjoying the many health benefits it offers.

What is Fiber?

Dietary fiber is a plant-based material that cannot be broken down by enzymes in the human digestive tract. There are two important types of fiber: water-soluble and water-insoluble.

• Soluble fiber absorbs water during digestion. It can help lower cholesterol and regulate blood sugar levels. Soluble fiber can be found in fruits (such as apples, oranges and grapefruit), vegetables, legumes (such as dry beans, lentils and peas), barley, oats and oat bran.
• Insoluble fiber remains unchanged during digestion. It promotes normal movement of intestinal contents, preventing constipation. Insoluble fiber can be found in fruits with an edible peel or seeds, vegetables, whole grain foods (such as whole-wheat bread, pasta and crackers), bulgur wheat, stone ground corn meal, cereals, bran, rolled oats, buckwheat and brown rice.

How Can I Increase Fiber in My Diet?

Keep in mind that fiber is most beneficial when eaten consistently over a long period of time. In order to meet the recommended target of 25-38 grams of fiber a day, prioritize plants. Whole grains, nuts, seeds, legumes, fruits and vegetables are excellent sources of fiber.

Here are nine quick tips and tricks for increasing your fiber intake.

1. Keep the skin on fruits and vegetables. Carrots, apples, pears, cucumber, and sweet potatoes all add to your daily fiber total but to get the most out of them, avoid peeling them. Wash them with soap and water to remove any potential contaminants before eating.
2. Opt for whole grains. Choosing whole grain breads, oatmeal, pasta and brown rice over refined products can raise your fiber intake significantly.
3. Choose nuts as a snack. Chips, pretzels, crackers and sweets are made from highly processed grains. Instead, choose a small handful of walnuts, almonds or peanuts for a fiber boost.
4. Add legumes to more dishes. Many beans contain a high amount of protein which can be used as a fiber-rich meat substitute. Try replacing half the meat in chili or tacos with kidney or black beans.
5. Include bran and seeds as breakfast toppings. Flax seed, chia seeds, oat bran or wheat bran can be added to a morning bowl of yogurt or oatmeal.
6. Choose avocado in place of butter on toast or mayo on a sandwich. Avocado is a heart-healthy fat and a good source of soluble and insoluble fiber.
7. Choose whole foods over supplements. Plant foods contain vitamins and minerals that fiber supplements lack; getting fiber from whole foods is best.
8. Space your fiber intake throughout the day. Eating a high-fiber breakfast doesn’t give you the green light to eat a highly processed lunch and dinner. To reap the benefits of fiber, include fiber-rich foods at each meal.
9. Increase fiber gradually. Figure out how much fiber you are eating and gradually add a few grams for a couple days and see how you feel. Add a couple more grams of fiber every few days, continuing until you reach your target amount. Be sure to increase your water intake as well, using the rule of thumb of drinking one liter (just over four cups) of water with every 10 grams of fiber you consume.

Recipe: Lemony Lentil Soup

Ingredients:

• 1 tablespoon olive oil
• 1 medium white onion, peeled and diced
• 2 medium carrots, diced
• 5 cloves garlic, peeled and minced
• 6 cups vegetable or chicken stock
• 1 1/2 cups red lentils, rinsed and picked over
• 2/3 cup whole-kernel corn
• 2 teaspoons ground cumin
• 1 teaspoon curry powder
• A pinch of cayenne (optional)
• Zest and juice of 1 small lemon
• Fine sea salt and freshly-cracked black pepper

Directions:

1. Heat oil in a large stockpot over medium-high heat. Add onion and carrots and saute for 5 minutes, stirring occasionally, until the onions are soft. Add garlic and saute for 1 more minute, stirring occasionally, until fragrant.
2. Stir in the stock, lentils, corn, cumin, curry powder (plus cayenne, if using) until combined. Continue cooking until the soup reaches a simmer. Cover and cook for 15 minutes, stirring occasionally, until the lentils are completely tender.
3. Blend (optional): using either an immersion blender or traditional blender, puree the soup until it reaches your desired consistency. If using a traditional blender, work in batches.
4. Stir in the lemon zest and juice until combined. Taste and season the soup with fine sea salt and black pepper, as needed.

By Sarah Pollack, RDN, CDCES