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FIBER 101

How to Get More Dietary Fiber into Your Daily Routine

Fiber rich diet

Unfortunately, fewer than 5% of average American adults (from 18 to 50 years old) get enough fiber from food1, and most them get only about half the fiber they need, which is about 28 grams of fiber per day for adults.2

Upping your fiber intake can be tough, especially if you’re used to a diet composed of lots of refined and processed foods. However, with a little planning, you can easily increase your fiber consumption to close the gap.

  • To Add More Fiber to Your Diet
  • To Add More Fiber to Your Diet

    BREAK BAD BREAKFAST HABITS Instead of a plate of bacon, jump start your day with a bowl of oatmeal or other high-fiber cereal topped with fruit.

    TRASH THE JUNK Skip those chips and dips. Keep hunger away with raw veggies like carrots and hummus, a handful of nuts, air-popped popcorn, or yogurt topped with a high-fiber cereal.

    CONSUME FRUITS INSTEAD OF JUICES Eat more whole fruits instead of drinking fruit juices. Without fruits’ fiber and skin, juices lose many nutrients, including antioxidants and fiber.

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    BE LABEL CONSCIOUS Look for ingredients marked “whole” as in whole grains. Check products’ nutrition facts panels for fiber content. 2.8 to 5.5 grams of fiber per serving is considered a good source. 5.6 grams or more is considered a great source.

    GO WITH THE GRAIN Choose whole grain products over processed and refined foods such as white bread, white rice, and pasta.

    JAZZ IT UP Add some zest to salads, soups, and stews with seeds, nuts, and legumes – all are high in fiber.

    VEG OUT Have at least one fruit and/or vegetable with each meal. Go vegetarian for at least one meal per week.

    SUPPLEMENT YOURSELF Fiber supplements come in many different forms, such as powders, capsules, and snacks, making it easy to consume additional fiber throughout the day. Metamucil Powders and Metamucil Capsules are a great place to start!

    Take a look at our Fiberlicious Food Guide for specific fiber content on many healthy and delicious foods!

    1. Quagliani, Diane, and Patricia Felt-Gunderson. "Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit." American Journal of Lifestyle Medicine. July 07, 2016. Accessed May 24, 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/.

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