The U.S. Food and Drug Administration (FDA) has defined a high-fiber food to equal five grams of fiber per serving. A good source of fiber equals 2.5 grams to 4.9 grams of fiber per serving. Adults need 20–30 grams of fiber each day for good health.
There are many ways to add fiber to your diet:
n Add sliced fresh fruit to cereal, yogurt, or cottage cheese.
n Use whole-grain breads (which contain at least three grams of fiber per serving) in place of white bread.
n Choose whole-grain crackers.
n Use fresh fruit and vegetables every day. Eat vegetables at almost every meal and snack on fresh or dried fruit, raw vegetables, or low-fat popcorn.
n Use more beans and peas in meals. Try split pea or lentil soup, brown rice and beans, or chili.
n Choose high-fiber cereals (five grams of fiber or more per serving) for breakfast in place of refined, sugary cereals.
n Eat potatoes with the skin.
n When you cook vegetables, steam or stir fry until they are tender but still crisp.
n Use sunflower seeds, sesame seeds, or wheat germ for toppings on casseroles, or add them to baked goods like quick breads and cookies.
n Look for recipes using whole wheat or white whole wheat four. Whole wheat four has 4 times the fiber of white four.
n In recipes, use brown rice instead of white. It has five times as much fiber. Whole wheat pasta has three to four times as much fiber as white pasta.