Milly Gaines
Fiber is an essential part of a healthy diet, offering benefits such as reduced risk of heart disease, diabetes, and cancer. The recommended daily intake is 25-30 grams, but most people consume less than this. To safely increase your fiber intake, it is best to obtain it from food sources such as fruits, vegetables, legumes, and whole grains. For example, you can eat berries, beans, avocados, and chia seeds, or choose higher-fibre breakfast cereals and breads. If your fiber intake is still low, you can consider taking a supplement like guar fiber or psyllium, but be mindful that fiber supplements may cause diarrhea.
How to Safely Add Fiber to Your Diet
| Characteristics | Values |
|---|---|
| Recommended Daily Intake | 25-30 grams |
| Sources of Fiber | Fruits, starchy vegetables, legumes, whole grains, nuts, seeds |
| Whole Grains | Oatmeal, brown rice, whole-wheat flour, whole grain bread, crackers, bulgur wheat, wholewheat pasta |
| Fruits | Berries, bananas, peaches, raspberries, avocados |
| Legumes | Beans, lentils, chickpeas |
| Vegetables | Carrots, potatoes with skin |
| Nuts | Almonds |
| Seeds | Chia seeds |
| Other Tips | Choose high-fiber breakfast cereals, include beans in salads, sprinkle oat bran on meals, eat whole fruit instead of juice |
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What You'll Learn
Eat more fruits, vegetables, legumes, and whole grains
Fibre is a type of carb found in plant-based foods. Eating more fruits, vegetables, legumes, and whole grains is a great way to increase your fibre intake.
Fruits with high fibre content include berries, pears, strawberries, avocados, apples, raspberries, bananas, and guava. You can add berries to your cereal, salads, or yoghurt, or simply eat them as a snack. Apples, pears, and guava can be eaten whole, while bananas can be added to cereal or yoghurt. Avocados can be added to salads or used as a spread.
When it comes to vegetables, try to include starchy options like green peas, and avoid peeling off the edible skins, as they are rich in fibre. You can also eat your vegetables in the form of hummus or bean dips, or add them to salads. Legumes, such as beans, dried peas, lentils, and chickpeas, are excellent sources of fibre. They can be added to ground beef dishes, casseroles, curries, soups, or salads.
Whole grains, such as bulgur wheat, pearled barley, quinoa, and oats, are also great sources of fibre. You can use them as a side dish, add them to salads or stews, or eat them as oatmeal or porridge. If you're looking for a fun way to increase your fibre intake, try air-popped popcorn, which is high in fibre and low in calories.
By incorporating a variety of fruits, vegetables, legumes, and whole grains into your diet, you can safely increase your fibre intake and reap the associated health benefits.
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Choose fibre-rich fruits like berries, bananas, and peaches
Fibre is a type of carb found in plant-based foods, and it's important to get enough of it for your health. Fibre can help reduce constipation, aid weight loss, and promote healthy gut bacteria. Most plant-based foods contain a mix of insoluble and soluble fibre. Insoluble fibre is present in the seeds and skins of many fruits, and supports gut health. Soluble fibre is found in most fruits that are high in fibre.
Berries, bananas, and peaches are all fibre-rich fruits. Berries are among the most high-fibre, low-sugar fruits. They can be added to cereals and salads, or paired with yoghurt for a healthy snack. Fresh or frozen, berries are a great way to get more fibre into your diet. Blackberries and raspberries, in particular, are one of the highest-fibre fruits, with 8g per cup. Strawberries are also readily available fresh or frozen.
Bananas are another great source of fibre, with 3g per medium fruit. They are also a good source of potassium and carbs, and are easy on the stomach. Bananas are a perfect snack for those who are physically active, as the potassium may help prevent muscle cramps. Try tossing frozen banana chunks into a smoothie, slicing and enjoying with peanut butter, or eating straight from the peel.
Avocados are another incredibly nutritious fruit, and are high in fibre and low in sugar. While peaches may not be as commonly available as the other fruits mentioned, they can also be a good source of fibre.
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Eat nuts like almonds for a quick fibre boost
Eating nuts like almonds is an excellent way to boost your fibre intake quickly. Almonds are a tree nut native to the Mediterranean region and are packed with nutrients. They are high in healthy monounsaturated fats, fibre, protein, and various important vitamins and minerals.
Almonds contain both soluble and insoluble fibre. Insoluble fibre adds bulk to your diet, aiding digestion, while soluble fibre helps lower LDL (bad) cholesterol and control blood sugar levels. Both types of fibre help with weight maintenance by increasing feelings of fullness and satisfaction, preventing overeating. Just one ounce of almonds provides four grams of fibre, which will keep you feeling full and satisfied for longer.
When it comes to purchasing almonds, you have a variety of options. They are available raw, blanched, dry-roasted, or oil-roasted, and can be found whole, sliced, chopped, or slivered. While plain or salted almonds are the most common, you can also find them in flavours like honey-roasted, BBQ, chilli, and chocolate-covered. However, these flavoured varieties may have higher calories, sodium, and sugar content.
It is important to note that almonds are calorie-dense, but research does not support a link between nut intake and weight gain. In fact, almonds have been associated with reduced body weight and a lower risk of obesity. Observational studies have found that eating nuts at least four times a week is linked to a significantly lower risk of heart disease. Additionally, almonds are a good source of magnesium, vitamin E, and riboflavin, making them a nutritious addition to your diet.
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Replace refined grains with whole grains
Whole grains are a staple of many global dietary recommendations, but most people consume refined grains due to taste, texture, and ease of use. Refined grains have been stripped of their vitamin-containing germ and fiber-rich bran, leaving only a fast-absorbing carb. This process makes the grain last longer but removes its most nutritious parts.
Whole grains, on the other hand, have the germ and bran intact, making them more nutritious than refined grains. Examples of whole grains include brown rice, barley, buckwheat, and steel-cut oats. A study published in The British Medical Journal found that consuming a high number of refined grains is associated with a higher risk of major cardiovascular disease, stroke, and early death. The study suggested that eating more than seven servings of refined grains per day was linked to a 27% greater risk of early death, a 33% greater risk of heart disease, and a 47% greater risk of stroke.
To safely add fiber to your diet, try replacing at least half of the refined grains in your diet with whole grain versions. This might include choosing oatmeal or brown rice instead of white bread, pasta, or breakfast cereals made with refined grains.
It's important to note that taste and texture can be barriers to whole grain consumption. Simply replacing white bread with wheat bread may not be a sustainable solution. Instead, try finding creative ways to incorporate whole grain servings into foods you already enjoy.
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Fibre supplements can be used if needed
If you are struggling to meet the recommended fibre intake, you could consider taking a fibre supplement. There are a few types of fibre supplements that are backed by research. Guar fibre, for example, may improve feelings of fullness and lower calorie intake. It is also used in processed foods to improve texture. Psyllium is another fibre supplement that is commonly used to treat constipation.
It is important to consult with your doctor or dietitian before adding fibre supplements to your diet, especially if you are experiencing constipation or weight gain. They may suggest adding high-fibre foods to your diet instead, such as fruits, starchy vegetables, legumes, whole grains, and nuts.
When choosing high-fibre foods, look for those that provide at least 5 grams of fibre per serving. For example, a small handful of unsalted almonds (30g) provides around 3.8 grams of fibre. You can also increase your fibre intake by choosing higher-fibre breakfast cereals, such as plain whole wheat biscuits or plain shredded whole grain, and by adding beans, lentils, or chickpeas to your meals.
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Frequently asked questions
You can add fiber to your diet by eating certain fruits, starchy vegetables, legumes, and whole grains. Some examples of high-fiber foods include berries, nuts, avocados, beans, lentils, and whole wheat bread.
The recommended daily fiber intake varies depending on age, gender, and individual needs. Government guidelines suggest that the average person should aim for 25 to 30 grams of fiber per day as part of a healthy balanced diet. Women should aim for 25 grams, while men should aim for 38 grams.
Increasing your fiber intake can provide several health benefits. A high-fiber diet is associated with a reduced risk of heart disease, stroke, type 2 diabetes, diverticular disease, constipation, colon cancer, and bowel cancer. Fiber is also important for lowering cholesterol and promoting healthy digestion.
There are several high-fiber breakfast options you can choose from. You can opt for high-fiber cereals such as plain whole wheat biscuits (e.g., Weetabix), plain shredded whole grain (e.g., Shredded Wheat), or porridge. You can also add sliced bananas, peaches, or other high-fiber fruits to your cereal. Additionally, consider choosing whole grain bread for toast or having a bowl of oatmeal topped with berries or nuts.
While increasing your fiber intake is generally beneficial, it's important to do so gradually to avoid any digestive discomfort. Additionally, excessive fiber intake may cause diarrhea, especially if you are not adequately hydrated. It's also important to ensure you are getting fiber from a variety of sources to maintain a balanced diet.
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