Fiber improves your digestion, reduces your risk of colon cancer, and can help you lose weight by making you feel full. And fiber contributes to brain health. Scientists in Great Britain found that for every 7 grams of fiber you include in your diet each day, your risk of a stroke goes down 7 percent. That’s a pretty big benefit! Unfortunately, many people don’t consume enough fiber. Adding it to your diet may be easier than you think. Here are some tips that can help you get started:
- Look at the fiber content on the Nutrition Facts label on packaged foods. Good sources of fiber have at least 2.5 grams of fiber per serving.
- Substitute higher-fiber foods, such as whole-grain breads, brown rice, whole wheat pasta, and fruits and vegetables, for lower-fiber foods such as white bread, white rice, candy, and chips.
- Eat more raw vegetables and fresh fruits, and include the skins when appropriate.
- Plan to eat high-fiber foods, such as fruits, vegetables, legumes, and whole- grain starches, at every meal.
- Start your day with a high-fiber breakfast cereal, such as bran cereal or oat meal. Look for cereals that contain at least 5 grams of fiber per serving. Add fresh fruit for an extra fiber boost.
- Eat a variety of high-fiber foods to ensure you get a mix of both soluble and insoluble fiber—both types are important to your health.
- Use snacks to increase your fiber intake by eating high-fiber foods, such as dried fruits, popcorn, and whole-wheat crackers.
- Try to eat legumes, or dried beans, at least two to three times per week. Add them to salads, soups, casseroles, or spaghetti sauce.
- Eat whole fruits more often than juice. Most of the fiber in fruit is found in the skin and pulp, which are removed when juicing.