Brenda Khan
Increasing your fibre intake is an important part of a healthy diet. Fibre is a type of carb found in plant-based foods that cannot be broken down by enzymes in the human digestive tract. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. The recommended daily intake is 25 to 30 grams, but most adults average about 15 grams a day. So, how can you increase your fibre intake?
How do I increase fiber in my diet?
| Characteristics | Values |
|---|---|
| Recommended daily fiber intake | 25 to 30 grams |
| Current average intake among adults in the US | 15 grams |
| Benefits of consuming fiber | Lower risk of heart disease, stroke, type 2 diabetes, bowel cancer, and constipation |
| Types of fiber | Soluble (oats, dried beans, fruits, and vegetables), insoluble (fruits with peel or seeds, vegetables, whole grains) |
| Sources of fiber | Whole grains, fruits, starchy vegetables, legumes, nuts, seeds, dried fruits, cereals, oatmeal, bran, whole-wheat products |
| Tips to increase fiber intake | Eat whole fruits instead of juice, choose high-fiber breakfast cereals, include beans and legumes in meals, eat potatoes with skin, add vegetables to every meal |
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What You'll Learn
Eat more legumes, beans, peas, and lentils
Legumes, beans, peas, and lentils are an important part of a high-fiber diet. They are rich in protein, carbohydrates, vitamins, and minerals, in addition to fiber. For example, a cup of cooked beans can deliver up to 50% of your daily fiber needs. The current daily value (DV) for fiber is 28 grams, although some experts recommend a total dietary fiber intake of 25 to 30 grams per day.
There are many types of legumes, beans, peas, and lentils that are high in fiber, including navy beans, small white beans, adzuki beans, split peas, lentils, pintos, mung beans, chickpeas, and kidney beans. These foods are also gluten-free, making them an excellent option for people with celiac disease.
You can easily incorporate more legumes, beans, peas, and lentils into your diet by adding them to soups, stews, and salads, or by using hummus and other bean dips. You can also add mashed or whole beans to ground beef dishes and top salads with cooked beans or lentils. Furthermore, legumes can be a healthy substitute for meat in some meals, which may benefit health and improve overall diet quality.
In addition to their high fiber content, legumes, beans, peas, and lentils offer other health benefits. For example, navy beans have been found to help reduce symptoms of metabolic syndrome, likely due to their high fiber content. Chickpeas and other legumes are high in fiber and beneficial plant compounds, and eating them may help improve the composition of gut bacteria.
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Consume whole fruits instead of juices
Consuming whole fruits instead of juices is a great way to increase your fiber intake. Juices, even if they are 100% fruit or vegetable juices, have been stripped of their fiber content and leave only a concentration of carbs in the form of sugar. While juices can be enjoyed in moderation, eating whole fruits allows you to get more fiber and less sugar. For example, half an avocado provides 5 grams of fiber, while a cup of grapes has 1 gram of fiber compared to 7 grams in a cup of raisins.
Fresh fruit tends to have a slightly higher fiber content than canned fruit. Eating the peel and skin of fruits and vegetables also increases your fiber intake, as they are good sources of insoluble fiber. For instance, eating an unpeeled apple provides 3.5 grams of fiber, while a peeled apple has less than 2 grams. However, it is important to note that some fruits, such as avocados, potatoes, and bananas, are typically consumed without their peels.
When choosing fruits, opt for those that are high in fiber. Dried fruits, such as raisins, figs, and dates, tend to have a higher fiber content than their fresh counterparts. However, it is important to remember that dried fruits also have more calories. Prunes, in particular, are well-known for their digestive benefits due to their high fiber content.
In addition to whole fruits, you can also add chopped dried fruits to your baked goods, such as cookies, muffins, pancakes, or breads. This not only increases your fiber intake but also adds sweetness and texture to your baked treats.
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Choose whole grains over refined grains
Whole grains are a key part of a healthy diet and can help you increase your fiber intake. Whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm. This is in contrast to refined grains, which have been milled to remove the bran and germ, giving them a finer texture and longer shelf life. However, this process also strips the grain of important nutrients like dietary fiber, B vitamins, and iron.
Whole grains are a good source of dietary fiber, which can offer several health benefits. Firstly, fiber helps improve blood cholesterol levels and lowers the risk of heart disease. It also contributes to healthy digestion and bowel function. Additionally, fiber can help with weight management by making you feel fuller for longer, aiding in calorie reduction.
To increase your intake of whole grains, aim for at least one serving per meal. Include a variety of whole grains in your diet, such as whole-wheat flour, bulgur wheat, oatmeal, and brown rice. Choose whole-grain bread and crackers, and opt for whole-wheat pasta and brown rice instead of their refined counterparts. Look for products that contain at least 51% whole grains, and check the ingredient list to ensure "whole grain" is included.
You can also sprinkle oat bran or wheat germ on your salads, soups, breakfast cereals, and yogurt to boost your whole grain intake. When baking, use whole-wheat flour and add dried fruits to your recipes, as they have a higher fiber content than their fresh counterparts. Remember to also include other fiber-rich foods in your diet, such as fruits and vegetables, legumes, and beans, to ensure a well-rounded and nutritious meal plan.
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Eat insoluble fibre for bowel regularity
Fiber is a type of carb found in plant-based foods. It is essential for human health, with most whole foods containing a combination of the two types of fiber: soluble and insoluble. Insoluble fiber is the topic of interest here, and it is primarily found in fruits and vegetables, whole-grain products, and wheat and corn bran.
Insoluble fiber remains unchanged during digestion, meaning it is not broken down by enzymes or gastrointestinal fluids in the human digestive tract. Instead, it passes straight through the gut undigested, adding to the stool bulk and stimulating movement through the gut. This type of fiber promotes the normal movement of intestinal contents, acting like a brush to sweep through the bowels and keep things moving.
To increase your insoluble fiber intake, try to incorporate more of the following foods into your diet:
- Fruits with edible peel or seeds, such as apples, oranges, and grapefruit
- Vegetables, particularly non-starchy varieties
- Whole grain products, including whole-wheat bread, pasta, and crackers
- Bulgur wheat, stone-ground cornmeal, and brown rice
- Wheat bran, nuts, and dried fruits
It is recommended that you aim for a total dietary fiber intake of 25 to 30 grams per day, with a balanced mix of soluble and insoluble fiber. However, it is important to increase your fiber intake gradually, as a sudden, dramatic increase can cause unwanted side effects such as pain, gas, and bloating.
If you are experiencing constipation, adding insoluble fiber to your diet may help relieve your symptoms by improving bowel regularity. However, if increasing your fiber intake does not help, or if your constipation is accompanied by other symptoms, it is recommended that you consult a healthcare professional for further advice and diagnosis.
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Drink lots of water to aid digestion
Water is an essential part of a healthy diet and staying properly hydrated has many benefits for the body. Dehydration can cause a host of health issues, including digestive problems, constipation, and an overly acidic stomach, which can increase the risk of heartburn and stomach ulcers. Drinking enough water is also important for the kidneys, as insufficient water can lead to kidney stones.
Drinking water with meals can aid digestion and promote smooth digestion. Liquids help break down large chunks of food, making it easier for them to move down the esophagus and into the stomach. Water also helps move food matter along smoothly, preventing bloating and constipation. Water is needed for the production of gastric juices and digestive enzymes in the stomach. While some claim that drinking water with meals dilutes stomach acid and digestive enzymes, making it more difficult for the body to digest food, there is no scientific evidence to support this.
Drinking water can also help regulate your appetite, prevent overeating, and promote weight loss. One study showed that participants who drank 17 ounces (500 ml) of water before each meal lost 4.4 pounds (2 kg) more than those who did not. Water is also needed in the processes of sweating and the removal of urine and feces.
To stay properly hydrated, adult females should aim for 11.5 cups of water a day, while males should aim for 15.5 cups of water daily. Increased intake may be necessary during illness, heat, or intense physical activity.
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Frequently asked questions
The best sources of soluble fiber are oats, dried beans, and some fruits and vegetables. You can also try to include legumes, such as beans, dried peas, and lentils, in your meals. Additionally, you can replace refined grains with whole grains, such as brown rice, whole-wheat bread, and whole-wheat pasta.
Eating foods with fiber can aid in bowel function, promote stable blood sugar, help lower cholesterol, and keep you feeling full longer. Increasing your fiber intake is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
While there is no dietary reference intake for insoluble or soluble fiber, many experts recommend a total dietary fiber intake of 25 to 30 grams per day, with about one-fourth (6 to 8 grams) coming from soluble fiber.
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