Fiber: How to Increase the Amount in Your Diet

Eating foods that are high in fiber can help relieve some problems with constipation, hemorrhoids, diverticulitis and irritable bowel syndrome. Dietary fiber may help lower your cholesterol. It may also help prevent heart disease, diabetes and certain types of cancer.

You might try the following ideas to increase the fiber in your diet:

*Eat at least 5 servings of fruits and vegetables each day.
Fruits and vegetables that are high in fiber include:

Apples
Berries
Figs
Oranges
Pears
Prunes
Broccoli
Brussels sprouts
Carrots
Cauliflower
Green peas
Beans


*Replace white bread with whole-grain breads and cereals. Eat brown rice
instead of white rice. Eat more of the following foods:

Bran muffins
Brown rice
Oatmeal
Popcorn
Multiple-grain cereals, cooked or dry
100% Whole-wheat bread

*Eat bran cereal for breakfast. Check label the packages for the amounts
of dietary fiber in each brand. Some cereals may have less fiber
than you think.

*Add 1/4 cup of wheat bran (miller's bran) to foods such as cooked
cereal or applesauce or meat loaf.

*Eat cooked beans each week.

Start slowly.

Many people notice bloating, cramping or gas when they add fiber to their diet. Making small changes in your diet over a period of time can help prevent this. Start with one of the changes listed above, then wait several days to a week before making another. If one change doesn't seem to work for you, try a different one.

It' s important to drink more fluids when you increase the amount of fiber you eat. If you don't already drink over 6 glasses of liquid a day, drink at least
2 more glasses of water a day when you increase your fiber intake.

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