Top 10 Ways to Increase Fiber in Your Diet!
1. Aim for at least 3-5 g of fiber per serving in your whole grain foods such as breads, pastas, rice, cereals and snack foods.
2. The goal is consume 25-35 grams of fiber per day, but the average American is only consuming around 12. Try for most of your carbohydrate choices to be higher in fiber (less processed!).
3. Start your day with a high fiber cereal like Kashi with added fresh fruit.
4. Soluble fiber can help lower total and LDL (read..the "bad") cholesterol. Eat items such as oatmeal and crunchy fruits and vegetables such as apples and broccoli.
5. Serve poultry, fish and meat on a bed of couscous, bulgur or barley.
6. Go Meatless for dinner once a week on your household. Aim for a high fiber pasta such as Dreamfields or Barilla Plus, add vegetables such as artichokes, tomatoes, broccoli and serve with a side of whole grain toast sprinkled with garlic.
7. Don’t forget the fiber at your snacks! Whole grain crackers (Kashi, Fiber One for example), fruits, vegetables, paired with some low fat cheese or peanut butter can make a great afternoon snack.
8. Add barley, beans or crackers to soups or have a whole grain roll or a slice of bread on the side.
9. As a great high fiber evening snack, pop some popcorn kernels on your stove with olive oil, sprinkle with a dash of garlic or pepper.
10 Don’t forget to up the water (aim for the 64 oz. per day) and fluid intake if you are increasing the fiber in your diet.
Kelly Devine Rickert, MS, RD, CSSD, LDN
Registered Dietitian
Board Certified Specialist in Sports Dietetics
WellGroup Health Partners
Franciscan St. James Health
708-679-2717 (For appointments)
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