Diet and Exercise Tips

Tips for Increasing FIBER in Your Diet

Posted by Laurie Wasserman, Mar 14, 2009.
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Looking for ways to include this fantastic nutrient in your diet?  


  1. Read the label! Packaged food that are high in fiber will tell you on the front of the package.  Look for "excellent source of fiber", "rich in fiber" or "high in fiber".  The Nutrition Facts will list the amount of dietary fiber in a serving and the % Daily Value.  Foods that are high in fiber have 20% DV or more and foods that are low in fiber have 5% DV. 
  2. Eat a variety of fruits.  Choosing fresh and frozen fruits in a variety of colors is better than drinking fruit juice! Keep fresh and dried fruits on hand for snacks!
  3. Eat skins and membranes as often as possible.
  4. Try some orange veggies like pumpkin, carrots, winter squash and sweet potatoes.
  5. Eat more dark green veggies such as kale, broccoli, spinach and other dark leafy greens
  6. Stock up on vegetables and eat two with your evening meals.
  7. Consume your veggies raw whenever you can!
  8. Include legumes such as dry beans and peas several times per week.
  9. Make a meal with legumes instead of meat - add beans to soups, stews, and salads!
  10. Start your day with a whole grain breakfast cereal low in added sugar.  Even better?  Top it with fruit for extra fiber!
  11. MAKE HALF OF YOUR GRAINS WHOLE.  Replace white bread, rice and pasta with brown rice and whole grain products.
  12. Sometimes, whole grains are easily identifiable by the name (i.e. whole grain bread), other times, packaged products like breads are only brown-colored white bread disguised as whole grains. Actual whole grains contain the entire grain kernel: the bran, the endosperm and the germ.  The product must either say "whole grain" or have one of the following listed in the ingredients:
  • whole wheat
  • quinoa
  • whole oats/oatmeal
  • bulgur (cracked wheat)
  • whole grain
  • popcorn
  • wild rice
  • brown rice
  • buckwheat
  • whole rye
  • sorghum
  • barley
  • millet 
  • triticale

... give these guys a chance...

Bulgur. A staple of Middle Eastern dishes. Bulgur wheat consists of kernels that have been steamed, dried, and crushed. It has a tender and chewy texture.

Millet. A staple grain in parts of Africa and Asia. Millet comes in several varieties and has a bland flavor that is a background to other seasonings.

Quinoa. A grain that has been traditionally used in South American cuisine. Its texture has been compared to that of couscous.

Triticale. A grain that is a hybrid of wheat and rye. It comes in several varieties including whole berry, flakes, and flour.

¬Foods considered by some
Americans to be high in fiber|





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