Easy Ways to Boost Fiber in Your Daily Diet

Fiber is an essential nutrient. However, many Americans fall short of the recommended daily amount. Most people should aim for about 14 grams of fiber for every 1,000 calories they consume. This is estimated to be between 25 to 28 grams of fiber per day for women and between 28 and 34 grams per day for men.

Dietary fiber contributes to health and wellness in a number of ways. It can help promote a healthy weight by increasing feelings of fullness. It helps to manage blood sugar levels. It also helps with managing cholesterol levels, constipation and conditions such as diverticulosis.

Natural Sources of Dietary Fiber

Dietary fiber is found in a variety of plant foods. Vegetables, fruits, beans and lentils, whole grains, nuts and seeds all provide dietary fiber.

Typically, the more refined or processed a food is, the lower its fiber content. This applies to fruits and vegetables, as well as grains. For example, one medium apple with the peel contains 4.4 grams of dietary fiber, while ½ cup of applesauce contains 1.4 grams, and 4 ounces of apple juice contains no fiber.

By including certain foods, you can increase your fiber intake in no time. For breakfast, choose steel-cut oats with walnuts and berries instead of a low-fiber, refined cereal. At lunch, have a sandwich or wrap on a whole-grain tortilla or whole-grain bread and add veggies, such as lettuce and tomato, or serve with veggie soup. For a snack, have fresh veggies or whole-grain crackers with hummus. With dinner, try brown rice or whole-grain noodles instead of white rice or pasta made with white flour.

Here are a few foods that are natural sources of fiber:

• 1 cup fresh raspberries (8 grams)
• ½ cup cooked black beans (8 grams)
• 1 large pear with skin (7 grams)
• ½ cup mashed avocado (6 grams)
• 1 ounce almonds (3.5 grams)
• 3 cups air-popped popcorn (3 grams)
• ½ cup cooked quinoa (2.5 grams)

When increasing fiber, be sure to do it gradually and with plenty of fluids. As dietary fiber travels through the digestive tract, it behaves similarly to a sponge. It needs water to plump up and pass smoothly. If you consume more than your usual intake of fiber but not enough fluid, you may experience nausea or constipation.

Before you reach for fiber supplements, consider this: Fiber is found naturally in nutritious foods. Using supplements to meet your fiber needs may not provide the same benefits as getting dietary fiber from foods — for example, feelings of fullness. If you're missing out on your daily amount of fiber, you may be trailing in other essential nutrients as well. Your fiber intake is a good gauge for overall diet quality. Try to reach your fiber goal with unrefined foods so you get all the other benefits they provide as well.