6 Simple Ways to Increase Fiber in Your Diet


Fiber is one of the key components to any healthy eating plan. A diet that’s rich in fiber aids digestion and helps to keep conditions like diabetes and heart disease at bay. Fiber can reduce the risk of certain cancers too. High-fiber diets help you to feel well-fed and so can also help you with weight loss, in turn keeping you even healthier.

Did you know? Fiber can help to reduce harmful cholesterol levels.

Did you know? Plant-derived food is the only part of your diet that contains fiber.

Did you know? Most people do not eat sufficient fiber in their daily diet.

Here are some great tips on how to keep your lifestyle fiber-rich and your body healthier as a result.

1. Start off gradually:

Don’t suddenly add a whole lot of new fiber to your eating plan in one go, or you may experience side-effects such as bloating or stomach ache. Instead, give your body enough time to adjust and introduce fiber-rich foods gradually before maintaining a good level of fiber-rich eating after that.

2. Start the day right:

Fiber first thing in the morning gives your body just the right head-start, so try to begin your day with cereals, fruits, whole-wheat breads or a combination of all three.

3. Try out some new foods:

Introducing additional fiber to your eating plan is also a great opportunity to try out new foods and recipes, so why not teach yourself to cook some exciting fiber-rich meals or some healthy world cuisine, or invent and adapt your own ideas for dishes. Keep a handy list of foods that you enjoy that you know are high in fiber and when you come to decide what’s for dinner, see how many you can incorporate into your cooking.

4. Switch your store cupboard staples:

Choosing brown rice instead of white and wholemeal pasta instead of regular gives you a great basis to start from. Try and substitute any refined carbohydrates in your kitchen for whole grains versions instead. They are just as tasty, better for you, and can leave you feeling fuller for longer.

5. High fiber snacking:

When you have to eat on the go or in between meals, always try your best to opt for some high-fiber snacks. Fresh fruit is always a winner but you can also snack on oatmeal cookies, wholegrain crackers, muffins baked with fruits and grains, and granola bars.

6. Mix it up:

Variety really is the key. Eating a wide range of fruit, vegetables, grains, nuts, breads and beans gives you access to both of the essential types of fiber – soluble and insoluble – that your body needs.

Heidi Kristoffer
I am Heidi Kristoffer, as an expert on natural health and holistic medicine, I am willing to help people live happier capable lives by sharing my health opinions with others. I am good at writing topics such as: medicine, natural remedies, foods and mental health. I think living a simple and healthy life, including eating healthy, exercising regularly and positively thinking, is the best medicine.