A good diet should contain approximately 25 to 30 grams of fiber a day. The average American eats less than half of that.
Getting more fiber in your diet doesn't have to mean a drastic change. In fact, it's best to start slowly, in order to avoid constipation from getting too much fiber all at once. Many fiber-depleted foods in the diet can be replaced by high-fiber alternatives.
Fruits and vegetables that are high in fiber include:
- Brussels sprouts
Here are other good sources of fiber:
- Bran muffins
- Brown rice
- Multi-grain cereals
- Whole-wheat bread
Need To Know:
It's important to drink more fluids when you increase the amount of fiber you eat. You should drink at least eight glasses of water a day, especially when increasing your fiber intake.
Most everyday low-fiber foods have a higher-fiber alternative:
Some fiber-depleted foods
Corn flakes, crispy rice cereal
Cakes, biscuits, sweets
Shredded wheat, puffed wheat
Fresh fruit, stewed fruit
Dried fruit, nuts, raw carrots, celery
Nut butters (cashew, almond, etc.)
Studies have shown that a high-fiber diet has widespread health benefits. And unlike many other treatments, fiber in the diet has no danger of adverse reactions, toxicity, or dangerous side effects.
Here's some advice on incorporating more fiber in your diet: