Are you sure you are getting enough fiber from your diet? You may be surprised to find out how much fiber your body needs on a daily basis. On average, an adult woman should get around 25 grams of fiber per day, while an adult man should get around 38 grams. Meeting your daily fiber requirement helps you maintain a healthy digestive system, a healthy body weight, and reduce the risk of developing certain types of cancer (such as colon or rectum). It also keeps heart disease and diabetes away. Unfortunately, it is not easy to find the right mix of foods to meet the daily fiber requirement. Follow these steps you can achieve your goal.
Steps
Part 1 of 2: Choose High-Fiber Foods
Step 1. Go for 100% whole grains
Whole grains are healthy and high in fiber, so they can help you meet your daily fiber requirement. You should consume 3 to 5 servings a day, making sure they are 100% whole.
- Whole grains undergo minimal treatments and contain the three parts of the grain: germ, bran and endosperm. Bran is the portion that contains most of the fiber.
- One serving of cereal equals 30 grams. You should include whole grains (and their derivatives) in most meals, possibly all.
- For example, you can eat the whole grain version of rice, quinoa, millet, corn and oats.
Step 2. Vary your protein sources
Protein is an essential element of the diet. In addition to those of animal origin (such as meat and dairy products), there is a wide variety of high-protein foods that, at the same time, are rich in fiber: that is, legumes. For example, lentils, beans and peas can help you meet your daily needs for fiber, as they contain plenty of it.
- The legume family also includes chickpeas, broad beans and soy. There are many specific varieties for each type of legume, such as borlotti, cannellini beans, black beans and black-eyed beans in the case of beans.
- Legumes are a very healthy food that is good to add to your diet. In addition to being an excellent source of fiber and protein, they are rich in potassium, magnesium, iron and folate.
- Products of animal origin do not contain fiber.
Step 3. Include fruit or vegetables in each meal
Fruits and vegetables can also help you meet your daily fiber requirement. You should include them in every meal and snack every day.
- The best fiber sources in the fruit category include: raspberries, strawberries, pears, apples and oranges.
- The best fiber sources in the vegetable category include: artichokes, broccoli, Brussels sprouts, turnip leaves, okra and potatoes (with peel).
Step 4. Eat more nuts and seeds
Like legumes, nuts also allow you to add more fiber to your diet in a tasty way. Aim to consume a portion several times a week.
- Walnuts, almonds, pistachios, peanuts, pecans, and sunflower seeds are excellent sources of fiber. A 35-gram serving of almonds contains a whopping 4 grams of fiber.
- Dried fruit also provides a good amount of protein and omega 3 fatty acids that are beneficial for the health of the whole organism.
Step 5. Take a fiber supplement
Getting the recommended daily amount of fiber (25-38g) through your diet is sometimes not easy. If you're having a hard time staying consistent, you can consider using a fiber supplement.
- There are different types of fiber supplements. Generally these are functional fibers: a type of fiber that comes from plants that are beneficial to health.
- Supplements are available in powder, oil, capsule and chewable tablet form. Additionally, you can find foods and drinks with added fiber, such as soy milk or orange juice.
- Note that many health professionals recommend getting as much fiber as possible from natural sources (whole grains, vegetables, etc.). Also remember that before taking any type of supplement it is essential to consult your doctor.
Step 6. Drink two liters of water every day
Water does not contain added fiber, but a high-fiber diet requires adequate amounts of fluids. If you don't drink enough water (or liquids in general) every day, fiber can make you constipated.
- It is known that it is necessary to drink two liters of water a day to stay healthy. However, it should be noted that some of the most famous medical institutes recommend drinking over two liters (even up to three), based on physical characteristics.
- The fibers work better in combination with water, they absorb it and make the stool softer, as well as favoring intestinal transit.
- Stay hydrated constantly throughout the day. Carry a bottle of water with you at all times and keep track of how much you drink.
Part 2 of 2: Prepare Fiber-Rich Meals and Snacks
Step 1. Add fiber to your diet slowly and gradually
A good goal is to add 5 grams of fiber per day until you reach your daily requirement. If you increase the amount of fiber too quickly or suddenly, you could put stress on the intestines, which would cause you a variety of ailments, such as dysentery, constipation, painful bowel movements, flatulence and bloating.
Keep track of how much fiber you are getting and your goals by keeping a food diary or using an app. This will make it easier to calculate your total daily fiber consumption
Step 2. Do not peel the fruit and vegetables
Eating more fruit and vegetables is a great way to add fiber to your diet, especially if you eat it with the peel that packs a lot of it.
- For example, try not to peel the apples and not to peel the potatoes.
- Eating fruit with seeds is another great way to consume more fiber. Berries are among those that contain the most thanks to the tiny seeds that are eaten together with the fruit when consumed whole.
Step 3. Replace refined and industrially processed cereals with wholemeal and genuine products
Whole grains guarantee a higher fiber intake. Try to gradually replace refined grains with 100% whole grains.
- Try whole wheat pasta (100%), the one made with brown rice or quinoa. If you don't like its taste, combine it with the regular one.
- Eat brown rice or wild rice instead of white rice. Also try barley, millet, and quinoa.
- Buy wholemeal bread instead of white bread. If you like spreading jam on toast for breakfast, choose 100% wholemeal. Alternatively, you can buy sliced bread with added fiber.
- Check that the pasta or bread are 100% wholemeal by carefully reading the labels. The first ingredient must be 100% wholemeal flour and no other refined or enriched flours must be present.
Step 4. Eat whole or high-fiber cereals for breakfast
Starting the day with a high-fiber breakfast will help you easily meet your daily needs. If you don't like the taste of whole grains, you can mix them in equal parts with traditional ones.
- The cereals you eat for breakfast should contain at least 5 grams of fiber per serving. Read the labels to find out how much fiber is in a serving or how much you normally eat.
- Cereals, such as oats or bran-based cereals, help you start your day off right.
- Having breakfast with porridge is the ideal choice to get you through the day, as oat flakes are high in fiber. Check the fiber intake per serving on the box.
- If you don't want to give up on your favorite grains, you can mix them with other high-fiber cereals or add a couple of tablespoons of natural bran.
- Make sure your breakfast also contains the right amount of protein, so that the carbohydrates contained in the high-fiber ingredients do not cause an imbalance in blood glucose levels, making you feel hungry quickly.
Step 5. Cook using high-fiber ingredients
Try varying some of your favorite recipes to include more whole-grain or high-fiber products.
- When making muffins, add a couple of tablespoons of whole grains or natural bran.
- Add berries, raisins, or banana slices to cereal or yogurt to increase your fiber intake by 1-2 grams.
- Use oat, whole wheat, or flaxseed flour instead of 00 flour when making cakes and cookies to increase your fiber intake by 1-2 grams per serving.
- When making pancakes or waffles, substitute a third of the flour with wholemeal flour.
- Add a handful of crumbled bran to salad, vegetables, soups, potatoes, pastries, bread or meatloaf.
- Add chickpeas, beans or lentils to salads, soups and stews for extra fiber.
Step 6. When you feel like snacking, choose a high-fiber food to help increase your daily fiber intake
- Here are some examples of high-fiber snacks: carrots and hummus, a handful of edamame, a mix of raisins and nuts, or a serving of popcorn.
- You can also buy ready-made snacks with a high fiber content, such as dried fruit and cereal bars.
Step 7. Try some international recipes
Various international cuisines feature whole grains and legumes, both rich in fiber. An excellent example of this is Indian, Lebanese and Mexican cuisine that make the most of rice and legumes, such as lentils and beans.
- Search the internet for new dishes or purchase a recipe book to have it handy while you cook.
- Always use whole grains when making an international dish. For example, if the recipe indicates to use white rice, replace it with wholemeal rice.
Step 8. Add frozen vegetables to soups
A quick and healthy way to increase your fiber intake is to add frozen vegetables to soups. It's a way to spice up your meals and improve whole-body health without overdoing the calories.
You can use broccoli, cauliflower, carrots, or frozen peas. Add them when the soup is almost completely cooked to make it more nutritious, but still low in calories
Step 9. Add flax seeds to yogurt
Another great way to add more fiber to your diet is to incorporate flaxseed into your yogurt or breakfast cereal. Flax seeds are rich in both fiber and essential fatty acids which are essential for maintaining good health.
- Flax seeds also help you keep your blood glucose under control, so you won't risk suffering from a sharp drop in energy after eating.
- Add flaxseed to your fruit smoothies for an extra fiber boost.
Step 10. Add berries to protein shakes
In particular, blackberries are high in fiber, so you can add 50 grams of them to protein powders, skim milk, yogurt and ice, to make a hearty, fiber-rich, protein-rich smoothie in no time.
- Berries also contain many antioxidants that promote the health of the whole organism.
- You can also increase your fiber and fatty acid intake by adding chia seeds.
Advice
- Try to include one or more high-fiber ingredients in each meal or snack to meet your daily needs gradually and not all at once.
- There are two main types of fibers: soluble (which dissolve in water and absorb it) and insoluble (which do not dissolve in water). The ideal is to take the same amount of both, as they help the digestive system in different ways. Wheat bran is an example of insoluble fiber, while beans are soluble fiber. In some cases, the nutrition label specifies what type of fiber it is.
- Try to cope with the daily needs of your body, but without overdoing it. Too much fiber is not good for your health and prevents the body from absorbing the iron, zinc, calcium and magnesium contained in food.
