Getting enough dietary fiber does not have to mean eating plain salads or relying on fiber supplements. Fruits, vegetables, whole grains, beans, nuts and seeds can all increase fiber intake while adding variety to meals and snacks.
Fiber is a type of carbohydrate that the body does not fully digest. It is found naturally in plant foods and plays an important role in digestive health. Eating enough fiber can help prevent and relieve constipation by making stools softer and easier to pass.
For adults, recommended intake generally ranges from 22 to 34 grams of fiber a day, depending on age and sex. Another common guideline is about 14 grams of fiber for every 1,000 calories consumed.
Here are some simple ways to increase your intake.
Add fruit and vegetables to smoothies
A smoothie can be an easy way to include fruit and vegetables in a meal or snack. Fruits such as berries, pears and apples provide fiber, while vegetables such as spinach can add more.
Whole fruits generally provide more fiber than juices because much of the fiber is lost when fruit is processed into juice. Keeping the skin on fruits such as apples and pears, when appropriate, can also increase their fiber content.
Cook more vegetables
Vegetables do not have to be eaten raw to contribute fiber to your diet.
Steaming, roasting or stir-frying vegetables can make them easier to include in everyday meals. Broccoli, green peas, sweet potatoes and leafy greens are among the vegetables that provide dietary fiber.
Season them with herbs and spices, or include them in dishes you already enjoy, rather than treating vegetables as a separate part of the meal.
Choose whole grains
Replacing some refined-grain foods with whole-grain options can increase fiber intake.
Oatmeal, brown rice and whole-wheat bread and pasta are examples of whole-grain foods that contain fiber.
When buying packaged foods, the nutrition label can help you compare the amount of fiber in different products.
Make snacks count
Snacks can also contribute to your daily fiber intake.
Instead of choosing snacks that contain little or no fiber, consider options such as fruit, nuts, seeds or vegetables with a fiber-rich dip such as hummus. Beans and other legumes, including lentils and chickpeas, are also good sources of fiber.
The goal does not have to be eliminating favorite foods. Adding more fiber-rich foods throughout the day can make it easier to reach your daily intake.
Increase fiber gradually
A sudden increase in fiber can cause gas, bloating or other digestive discomfort. NIDDK recommends increasing fiber gradually so the body can adjust. Drinking enough fluids is also important because liquids help fiber work properly in the digestive system.
Adding fiber does not have to mean changing your entire diet. Small changes, such as choosing whole grains, eating more fruit and vegetables, and adding beans, nuts or seeds to meals, can increase the amount of fiber you get from everyday foods.
