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Easy Ways to Add Fiber

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For Breakfast:

* Eat a piece of fresh fruit, or add fruit to cereal and muffins.
* Have whole-grain, high-fiber toast, muffins, pancakes or waffles.
* Choose fiber-rich hot and cold cereals that are low in fat and sugar.
* Mix fresh fruit, bran or bran cereal into low-fat yogurt.

For Lunch:

* Add lettuce, tomato, sprouts, etc. to your sandwich.
* Choose whole-grain, high fiber breads for sandwiches.

* Have bean or vegetable soups and/or green salads.
* Eat a piece of fresh fruit for dessert.

For Dinner:

* Choose whole-grain, high fiber rice or pasta.
* Include beans, nuts or seeds in salads.
* Eat a fruit cup for an appetizer or dessert.
* Try different fiber-rich dishes, such as bean soups and stews, corn chowder and stir-fried vegetables.
* Add bran cereal to ground meat for meatballs, meat loaf and hamburgers.

For Snacks:

* Eat fresh vegetable sticks, fruit or nuts.
* Have popcorn and add spices instead of butter and salt.
* Choose whole-grain, high fiber crackers.

General Advice:

* Make sure products contain whole-grain, not enriched or refined flours.
* Eat more raw fruits and vegetables, and leave the skin on.
* Eat fruits and vegetables, rather than "drinking" them.
* Chew foods well - eat slowly.

Some Fiber-Rich Foods:
Beans - Kidney, Navy, Lima, Lentils, Green Peas
Bran Flakes
Whole-wheat Pastas and Breads
Apples, Pears, Prunes, Strawberries, Corn
Wheat Germ
Bran Muffins (watch the fat in these)


Add a Comment2 Comments

Eat real food, I always say. Sure, as our body ages, we may need a little help via a supplement. However, as long as you eat real, fresh, whole foods, avoiding - as Lara suggests - enriched and refined products, your body will thank you.

April 14, 2009 - 4:15pm

I've been hearing more commercials for benefiber and similar products. Is it possible to get fiber from these sources (you just add to water), or is it different than fiber from food?

Also, there are many foods that have "added fiber"...is this the same as food that have naturally occurring fiber? For instance, there are breads, english muffins, cereals and even granola bars (which are more like candy bars!) that have "double fiber".

April 14, 2009 - 1:04pm
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