Start your day with high fiber. Look for good whole grain cereals to boost your fiber intake of your breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 7 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it more and more. If those cereals are not to your liking, try add tablespoons of unprocessed wheat bran to your favourite cereal.

Fiber from fruits and vegetables

Most  of the fruits and vegetables are high in fiber, another best reason to include more in your daily diet. Here are some  more simple strategies that can help:

Add fruit to your breakfast. Berries are high in fiber, so try adding  more fresh blueberries, raspberries, strawberries, or blackberries to your morning.

Keep always fruit and vegetables at your fingertips. Wash it and cut the fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these are  high-fiber ingredients, like veggie stir-fries or fruit salad.

Replace dessert with a fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of the meal instead of dessert. Top up with cream or frozen yogurt for a delicious treat.

Eat a fruits instead of drinking fruit juice. You’ll get a more fiber and consume fewer calories. An 8oz. glass of orange juice contains almost no much fiber and about 110 calories, while one of the medium fresh orange contains about 3g of fiber and 60 calories.

Eat a peel. Peeling can more reduce the amount of fiber in fruits and vegetables, so eat the peel of the fruits such as apples.

Incorporate veggies into your cooking. Add a pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss a fresh baby carrots into stews.

Bulk up soups and salads. Liven up a dull salad by adding a nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very more in fiber and can be added to salads or eaten as a snack. Beans, peas, and rice make very tasty high-fiber additions to soups.


If you are very new to eating high-fiber foods, it’s best way to start by gradually adding fiber to your diet and increasing your water intake. Fiber absorbs more water so the more fiber you add to your diet, the more and more  fluids you should drink.

 Adding a large amount of fiber to your  daily diet can sometimes cause more side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea. These should go away  for once your digestive system becomes used to the increase.


  • Choose good sandwiches, burgers, or subs that come on a whole wheat bun or whole grain breads.
  • Try always veggie burger.Many taste much more better than they used to and contain two or three of times more fiber than a meat burger.
  • Select a side of beans for a healthy fiber boosts.
  • Choose best nuts or a salad over fries or potato chips.
  • Combining a baked potato and a side of chili, available at some burger chains, can make a tasty, high-fiber meal.
  • Several chains offer oatmeal bowls for breakfast, a higher fiber choice than most breakfast sandwiches. Try to choose less sugur versions if possible.
  • Finish a fast food meal with a fruit cup of fruit and yogurt parfait, apple slices, or a piece of fresh fruit.

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