Use these simple tips to help reach your fiber goals.
- Scan for Bran- Look for “bran” and “whole wheat” on product packages and ingredient labels.
- Grab the Whole Food- Munch on a whole piece of fruit, in place of drinking a glass of juice. The skin is where the fiber is, so you’ll get the vitamins and the fiber too.
- Savor the Skins- Eat fruit and vegetables with the skin on. Eating the skin helps to bump up the fiber, plus it provides texture and a bonus of other nutrients.
- Screen for Beans- Replace your typical side dishes with high-fiber dried peas and beans, such as kidney, pinto, lentils, or black-eyed peas. These fiber-packed legumes make it easier to meet daily fiber goals. (1/2 cup canned red kidney beans = 8 grams fiber)
- Go Nuts- Jazz up salads, vegetables, snacks, and desserts with almonds, cashews, sunflower seeds, or soy nuts. Nuts and seeds add fiber and add a crunch to foods. (1 oz. roasted almonds = 3 grams fiber)
- Be Berry Wild- Choose raspberries, blackberries, and boysenberries to add variety to your cereals, yogurts, and ice creams. These berries have twice the fiber of many other fruit selections. (1/2 cup fresh raspberries = 4 grams fiber)
- Bring on the Brown- Use brown rice instead of white. Switch to whole-wheat pasta, whole-wheat flour, whole-wheat breads and whole-grain crackers instead of regular white versions. (1 cup brown rice = 3+ grams fiber)
- Skip the Chips- Select snacks that are a good source of fiber. Instead of potato chips, go for low-fat popcorn, whole-grain pretzels, or oven-crisped whole-wheat pita crisps. (3 cups popcorn = 4 grams fiber)
- Drink Up- Water is a healthy beverage choice – especially as you eat more fiber. Your body needs more water to help process the added fiber you eat. Aim for eight 8-oz. glasses of water a day.