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Ten Tips to Get Your Daily Fiber

Created January 10, 2017

Most Americans get about half of the recommended 25 grams of fiber each day. Try using these 10 simple tips to help reach your fiber goals.


1. Scan for Bran

Look for "bran", "whole grain" and "whole wheat" on product packages and ingredient labels. These ingredients can help boost fiber intake.
    ½ cup Fiber One Original Cereal = 14g fiber
    1 cup Fiber One Honey Clusters® = 13g fiber

2. Grab the Whole Food

Munch on a whole piece of fruit, in place of drinking a glass of juice.  You'll get the nutrients and the fiber too.
    1 medium apple = 3 g fiber

3.  Savor the Skins

Eat fruit and vegetables with the skin on. Eating the skin helps to bump up the fiber, plus it provides texture and a bonus of other nutrients.
    1 medium baked potato with skin on = 4g fiber

4. Screen for Beans

Replace your typical side dishes with high-fiber dried peas and beans, such as kidney, pinto, lentils or black-eyed peas. These fiber-packed legumes make it easier to meet daily fiber goals.
    ½ cup canned red kidney beans = 8g fiber

5.  Go Nuts

Jazz up salads, vegetables, snacks and desserts with almonds, sunflower seeds or soy nuts. Nuts and seeds add fiber and fun-to-chew crunch to foods.
    1 ounce roasted almonds = 3g fiber

6. Be Berry Wild

Choose raspberries, blackberries and boysenberries to add variety to your cereals. These berries have twice the fiber of many other fruit selections.
    ½ cup fresh raspberries = 4g fiber

7.  Bring on the Brown

Use brown rice instead of white. Switch to whole-wheat pasta, whole-wheat flour whole-wheat breads and whole-grain crackers instead of regular white versions.
    1 cup brown rice = 3g fiber

8.  Skip the Chips

Select snacks that are a good source of fiber. Instead of potato chips, go for low-fat popcorn, whole-grain pretzels or oven-crisped whole-wheat pita triangles.
    3 cups popcorn = 4g fiber

9.  Drink Up

Water is a healthy beverage choice—especially as you up the fiber. Your body needs more water to help process the added fiber you eat.
    Aim for eight 8-oz glasses of water each day.

10.  Sneak in Some Fiber One® cereal

Mix Fiber One cereal into your favorite side dishes or top yogurt, salads or oatmeal. Even a small amount of Fiber One cereal makes a difference.
    ¼ cup Fiber One cereal for sprinkling = 7g fiber