The Benefits Of Fibre Foods

Start Your Day With Whole Grains

Americans don't eat enough fiber. On average, we get less than half of what we need of this nutrient that can lower cholesterol, prevent constipation, and improve digestion. Most whole grains are a great source of fiber. Start at breakfast: Look for whole-grain cereal or oatmeal with 3 or more grams of fiber per serving. Add fruit and you'll be on your way to the daily goal of 38 grams for men and 25 grams for women. 

Fiber and Fresh Fruit

Any type of fresh fruit is a healthy snack. But when it comes to fiber, all fruits are not created equal. One large Asian pear has a whopping 9.9 grams of fiber. Other high-fiber fruits include raspberries (4 grams per 1/2 cup), blackberries (3.8 grams per 1/2 cup), bananas (2.4 grams each), and blueberries (2 grams per 1/2 cup). Pears and apples -- with the skin on -- are also high-fiber choices.

Try Whole-Grain Bread and Crackers

Keep the grains coming at lunch. Eat a sandwich on whole-grain bread. Or dip whole-grain crackers into your favorite healthy spread. Whole grains include the entire grain -- bran, germ, and endogerm -- giving you all the nutrients of the grain

Eat Your Vegetables

High-fiber veggies include artichoke hearts, green peas, spinach, corn, broccoli, and potatoes. But all vegetables have some fiber -- from 1 to 2 grams per 1/2-cup serving. To boost your fiber intake, add vegetables to omelets, sandwiches, pastas, pizza, and soup. Or try adding interesting vegetables -- such as beets, jicama, Jerusalem artichokes, or celeriac -- to a salad or other meals.

Fiber in Dried Fruit

Prunes are well known for their ability to help digestion. That's in part because of their fiber content -- about 3.8 grams in a 1/2 cup. Most dried fruits are loaded with fiber, which can help regulate bowel movements and relieve constipation.

Fiber From Beans

From adzuki to Great Northern, beans are high in fiber, packed with protein, and low in fat. Try eating beans instead of meat twice a week for a fiber boost. Use them in soups, stews, salads, casseroles, eggs, and with rice and pasta dishes. Or boil edamame beans for four minutes and sprinkle with salt for a healthy snack. Be sure to wash down all that extra fiber with plenty of water to avoid constipation and gas.

Nuts, Seeds, and Fiber

Many people steer clear of nuts and seeds because they tend to be high in calories and fat. However, they can be a great source of fiber and other nutrients.

Buy Fiber-Enriched Foods

If you can't work another serving of fruits, vegetables, beans, nuts, or whole grains into your diet, consider eating a food enriched with fiber. It's easy to find cereal, snack bars, toaster pastries, pasta, and yogurt fortified with extra fiber.