Here are some more tips on how to increase fiber in your diet:
- Consume a variety of fiber-rich foods each day (see Foods Recommended).
- Add fiber to your diet gradually throughout the day. Do not eat a day’s worth of fiber all at once.
- Set a goal of at least 8 cups of fluids per day.
- Choose whole-grain bread, crackers, and pasta.
- Add small amounts of wheat germ, wheat bran, oat bran, or rice bran to foods you cook. Top casseroles with wheat germ or wheat bran.
- Make your own breadcrumbs from whole grain bread.
- Add beans, peas, and lentils to soups, stews, and salads.
- Eat fruit and vegetable skins/peels. Scrub vegetables and fruits well before eating.
- Add grated vegetables to meatloaf, meat patties, casseroles, and sauces.
- Used pureed vegetables instead of cream to thicken soups.
- Eat fresh or canned fruit in place of fruit juice.
- Have 1-3 servings of fruits and vegetables at each meal.
- Quickly steam fruits and vegetables so that they remain colorful and crunchy. This technique can enhance or preserve nutrients in your food.
- When baking, choose recipes that use whole grain flour instead of white flour. Many recipes that use white flour can be baked with half the amount of whole wheat flour.
- Try brown rice. Brown rice and many other whole grains contain more fiber than white rice.
- Add raisins, grated carrots, chopped apple, or diced pear to salads, cereal, bread recipes, or muffin recipes.
- Use beans, wheat germ, oats, or wheat bran to replace some of the meat in recipes such as meatloaf or lasagna.
- Add a variety of grains to soups. Try barley, brown rice, or whole wheat pasta.
Rebecca Kapsen, RDN, LDN
Ebenezer Corporate Registered Dietitian