5 Ways To Get More Fiber Into Your Day


Fiber is one of those things that we’ve been told we must eat heaps of, but do you know why? 

  1. There is a whole lot of research showing high fiber diets can help reduce the risk of stroke, heart disease and some cancers. 
  2. Fiber helps move things along in our digestive systems, promoting healthy bowel function. 
  3. High fiber foods are digested slowly and help us feel fuller for longer. 
  4. Fiber also feeds the ‘good’ bacteria in our bowels which help improve health in all sorts of ways, including mental health, believe it or not.

So how much is enough? For those over 50, women should be having around 25g fiber a day and men 30g. Most of us don’t get enough fiber in our daily food intake so here are a few ways to boost your intake:

1. Eat more whole foods such as fruits, vegetables, nuts and seeds.

Choose fruits and vegetables over juice.

Box of fruits and vegetables (Source:  mothermag )

Box of fruits and vegetables (Source: mothermag)


Pears and apples (Source:  wellbeing )

Pears and apples (Source: wellbeing)

3. Include bran, wheat germ or flax seeds to your baking (cookies, muffins and bread recipes).

Here's a great little recipe for banana bran muffin.

Banana bran muffin in muffin tin (Source:  foodess )

Banana bran muffin in muffin tin (Source: foodess)

4. Choose whole grain varieties of breads, pasta and cereal.

A variety of whole grains (Source:  fitness.makeupandbeauty )

A variety of whole grains (Source: fitness.makeupandbeauty)

5. Add beans (pinto, kidney), peas and lentils to your soups and casseroles. 

Give this quick, easy sausage and kidney bean stew recipe a go. Here is the recipe.

Sausage and kidney bean stew (Source:  theguardian )

Sausage and kidney bean stew (Source: theguardian)

Caution—a large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. To avoid indigestion when increasing your fiber intake, drink more water and add fiber to your diet gradually over a period of about three weeks.