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Fiber: How Much Do You Need?

7 Ways to Add More Fiber

  1. Start your day with a whole-grain cereal that has at least 5 grams of fiber. Look at the list of ingredients to be sure the whole grain (such as whole wheat, whole rye, or whole oats) is first on the list.
  2. Read labels and choose foods with at least a few grams of fiber per serving. A good source of fiber has 2.5-4.9 grams of fiber per serving. An excellent source has 5 grams or more per serving.
  3. Use whole-grain breads with at least 2-3 grams of fiber per slice for sandwiches.
  4. Choose whole fruit over juice. Whole fruit can have as much as twice the amount of fiber as a glass of juice.
  5. Toss beans into your soups, stews, egg dishes, salads, chili, and Mexican dishes. Substitute beans for all of the meat in at least one vegetarian meal per week.
  6. Experiment with international cuisines (such as Indian or Middle Eastern) that use whole grains and beans in main dishes.
  7. Snack on raw vegetables with bean dip or hummus.

It's best to boost fiber in your diet gradually and drink plenty of water, so your digestive system has time to adjust.

A good rule of thumb is to add about 5 grams of fiber per day, spread throughout the day, until you reach your goal.

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Reviewed on August 20, 2014

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