Nutrition and health providers recommend a dietary fiber intake of approximately 20-40 grams per day. Improving your fiber intake is very important for people trying to lower their cholesterol. If you are searching for some foods to help increase your daily intake, the following are some suggestions for how to incorporate more fiber into your diet and some special foods to consider.
When preparing your meals, look for ways to combine fiber into dishes that you already enjoy. Making small changes like this will be beneficial for a couple of reasons. First, it will help your body adjust to the gradual changes in your diet. Second, making small changes to your diet typically results in a higher success rate for sticking with the changes long-term.
Not only is it one of the most important meals of the day, but breakfast is also one of the easiest meals to target for increasing your fiber intake. Since oatmeal, cereals and exports can all be good sources of fiber, the key to ensuring that you get the most bang for your buck is to choose your foods wisely. The following are some suggestions for breakfast foods:
- Whole grain english muffins
- Cereal and oatmeal
- Whole grain bread
- Thomas' NY style bagels 100% whole wheat whole grain have 10 grams of fiber per serving.
While cold cereals can be an excellent source of fiber, you have to compare labels to see which ones have the most fiber. Kellogg's All Bran Extra Fiber has one of the highest levels at 15 grams per serving, but there are plenty of additional cereals to consider. Some other options that provide 6+ grams of fiber per serving include:
- Fiber One (General Mills)
- Kellogg's Bran Buds
- Kellogg's All Bran
- Nabisco 100% Bran
- Post Raisin Bran
- Kellogg's Fruitful bran
- Nabisco Shredded Wheat
Fruits, vegetables and pastas are all good sources of fiber as well.
- Fruits that offer 2-4 grams of fiber per serving include blueberries, strawberries, bananas, pears, blueberries, dried figs, apples, strawberries & bananas.
- Vegetables that offer 4-8 grams of fiber per serving include corn, peas, carrots, potatoes, asparagus, broccoli, lentils & beans.
- When choosing pasta select whole wheat varieties
Small changes that you make at breakfast, lunch or dinner can offer tremendous health benefits. Look at each meal and see how you can add 1 fruit or 1 vegetable to the meal. Simply adding some blueberries, strawberries or bananas to your morning cereal can jump start your day and increase your fiber intake. For other meals, look for ways to make changes to your current recipes by substituting ingredients and adding higher fiber foods.
Dietary changes do not have to be burdensome or make you feel like you are being driven. Make your changes gradually and you probably will not even realize you've made a change. But the good news is that your body will realize it, so your cholesterol level, blood pressure and overall health should see improvements.