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Some foods that can increase your fiber intake are beans (legumes), oats, brown rice, quinoa, whole grain pasta, fruits and vegetables and nuts. Make sure bread is 100% whole wheat. 

 

Some cereal choices that really pack a punch are All-Bran, Grape-Nuts (No grapes, no nuts!), Raisin Bran, and shredded wheat.  In addition Cheerios and Wheaties are some cereals with fiber and low amounts of sugar. 

 

Just remember if you are adding fiber products you have to increase your water intake.  This is extremely important for digesting the additional fiber. 

 

Why add fiber?  Helps prevent constipation, adds to feelings of fullness, helps to increase your gut microbiome (which may help prevent many diseases), helps prevent high cholesterol.

 

Ways to add fiber?  Start by having higher fiber cereal.  Then switch your bread to 100% whole wheat.  Have fruit with breakfast and lunch.  Make sure you have a whole grain with dinner, along with 1 or 2 vegetables.  You can always add beans to soup or salads to increase the fiber.  Baked goods can be made using whole wheat flour.  Flaxseeds or chia seeds can be added to baked goods or smoothies. 

 

I recommend adding fiber gradually into the diet to prevent stomach upset. 

 

It’s worth it for all the benefits of having more fiber!