Fiber: Easy Ways to Eat More Fiber

Here are some tips to fit more fiber into your daily diet:

Read food labels.
The labels of almost all foods will tell you the amount of dietary fiber in each serving, as well as the Percent Daily Value (DV) based on a 2,000-calorie diet. For instance, if a half cup serving of a food provides 10 grams of dietary fiber, one serving provides 40 percent of the recommended DV. The food label can state that a product is "a good source" of fiber if it contributes 10 percent of the DV - 2.5 grams of fiber per serving. The package can claim "high in," "rich in" or "excellent source of" fiber if the product provides 20 percent of the DV - 5 grams per serving.

Use the U.S. Department of Agriculture's food pyramid as a guide.
If you eat 2 to 4 servings of fruit, 3 to 5 servings of vegetables, and 6 to 11 servings of cereal and grain foods, as recommended by the pyramid, you should have no trouble getting 25 to 30 grams of fiber a day.

Start the day with a whole-grain cereal that contains at least 5 grams of fiber per serving.
Top with wheat germ, raisins, bananas, or berries, all of which are good sources of fiber.

When appropriate, eat vegetables raw.
Cooking vegetables may reduce fiber content by breaking down some fiber into its carbohydrate components. When you do cook vegetables, microwave or steam only until they are al dente - tender, but still firm to the bite.

Avoid peeling fruits and vegetables;
eating the skin and membranes ensures that you get every bit of fiber. But rinse with warm water to remove surface dirt and bacteria before eating. Also, keep in mind that whole fruits and vegetables contain more fiber than juice, which lacks the skin and membranes.

Eat liberal amounts of foods that contain unprocessed grains in your diet:
whole-wheat products such as bulgur, couscous or kasha, and whole-grain breads, cereals, and pasta.

Add beans to soups, stews and salads;
a couple of times a week, substitute legume-based dishes (such as lentil soup, bean burritos, or rice and beans) for those made with meat.

Keep fresh and dried fruit on hand for snacks.


Source:
1. Consumer Advice. Food and Drug Administration (FDA), 1998.
Available online at: http://vm.cfsan.fda.gov/ ~dms/ qa-nut13.html.
Accessed May 3, 2004.