Eating a variety of fruits is one of the best ways to get an adequate amount of fiber: about 35 grams a day based on a 2,000 calorie diet, according to new US Dietary Guidelines.

Because much of the fiber in fruit is in the skin, especially when it comes to apples, pears, peaches, and nectarines, it’s best to wash the fruit well and then eat it whole.

Fruit	Calories	Fiber
Avocado (1 medium)	273	4.3 grams
Papaya (1 cup cubed)	55	2.5 grams
Guava (1 cup)	112	8.9 grams
Apple (1 medium)	72	3.3 grams
Cantaloupe (1 cup)	60	1.6 grams
Orange (1 large)	86	4.4 grams
Mango (1 cup)	107	3 grams
Grapefruit (1/2 medium)	41	1.4 grams
Raspberries (1 cup)	64	8 grams
Blackberries (1 cup)	62	7.6 grams
Kiwi (1)	25	0.6 grams
Pear (1 large)	121	6.5 grams
Apricot (1)	17	0.7 grams
Banana (1 medium)	105	3 grams
Strawberries (1 cup)	46	2.9 grams

Remember, eating the whole fruit is better than drinking the juice, particularly if you are watching your weight. A cup of apple juice contains around 115 calories with minimum nutrition, yet a medium-size apple has less than 80 calories with a lot more nutrition. With the whole fruit you also get the filling effect of that accompanies all fiber-rich foods, so you tend to eat less.

But whole grains even better for you as they provide a better source of fiber and other important nutrients, such as selenium, potassium and magnesium.

So whenever you can, choose whole grains over refined grains.

Grain	Calories	Fiber
Kellogg’s All Bran (1/2 cup)	81	9.1 grams
7 grain (1 slice)	69	1.9 grams
Whole Wheat (1 slice)	69	1.9 grams
Pumpernickel (1 slice)	65	1.7 grams
White bread (1 slice)	70	0.5 grams
Triscuits – whole wheat (3)	120	3 grams
Macaroni – whole wheat (1 cup)	200	5.7 grams
Whole Wheat Spinach Noodles (1 cup)	200	6 grams
Whole Wheat Bran Muffin (2)	136	4.6 grams
Brown Rice – before cooking (1/2 cup)	83	5.5 grams
White Rice – before cooking (1/2 cup)	79	2 grams
Tortillas (2)	140	4 grams
Graham Crackers (2)	53	1.4 grams
Cornflakes (3/4 cup)	70	2.6 grams
Oatmeal (3/4 cup)	212	7.7 grams

Among many other health benefits, fiber-rich foods consisting of grains, also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.

They are rich sources of protein, fiber, B-vitamins, folic acid, calcium, iron, zinc, the antioxidants vitamin E and selenium, and of course, they are a great source of dietary fiber.

Sunflower and sesame seeds, along with various kinds of nuts, are a nutritious addition to salads. Sprinkle on a spoonful and enjoy.

While nuts and seeds are a perfect snack, keep in mind that just one handful could pack around 200 calories. It’s best to dole out a small amount into a container rather than snacking right out of the bag. But, the good news is that the fiber in nuts and seeds will fill you up quickly and keep you feel full for a long time. And, as fiber-rich foods go…it’s pretty hard to beat the portability and convenience of nuts and seeds.

Fresh vegetables have life-force as most are very high in water and necessary vitamins and minerals…and low in fat and protein.

Most vegetables are also predominantly carbohydrate, with important fiber bulk.

Vegetable	Calories	Fiber
Baked Beans (1 cup)	239	10 grams
Broccoli (1 cup)	30	2.3 grams
Carrots (1 cup)	52	4 grams
Sweet Corn (1 cup)	132	5 grams
Peas (1/2 cup)	62	4.4 grams
Brussels Sprouts (1 cup)	65	6.4 grams
Spinach (1 cup)	7	1 gram
Potato (medium baked)	161	4 grams
Green Beans (10)	17	2 grams
Lentils (1 serving)	159	6 grams
Lima Beans (1 cup)	190	11 grams
Collards (1 cup)	11	1.3 grams
Kale (1 cup)	34	1.3 grams
Artichoke (1 medium)	64	10 grams
Tomato (1 medium)	22	1.5 grams

Although most produce is high in fiber and low in fat and calories, not all veggies are created equally.

Reach for the dark green leafy carotenoid and cruciferous varieties – spinach, kale, swiss chard and romaine lettuce, broccoli, Brussels sprouts, bok choy, cauliflower and cabbage. Other particularly healthy choices are tomatoes, carrots, sweet potatoes, beans, garlic and onions. Vegetables…one of the great color & texture categories of fiber-rich foods!

In order to get the full benefits of fiber, we need to consume at least 25 grams a day from a variety of sources.

Here’s how to sneak a little extra fiber into your daily diet:

• Eat cereal every day for breakfast. Reach for a whole grain, unsweetened cereal with at least 4 grams of fiber a serving. Cereals to consider include Kellogg’s All-Bran Original, Kashi GOLEAN, and Kellogg’s Raisin Bran.
• Mix your regular cereal with the good stuff. Just 1/3 cup of All Bran packs 8.5 grams of fiber. Mix it with an equal amount of Apple Cinnamon Cheerios and you’ll barely know it’s there.
• Make a yogurt mix every once a week for breakfast. Take one container of yogurt and mix in 1/3 cup high fiber cereal, 1 tablespoon ground flaxseeds, and 5 large, diced strawberries for 12.2 grams of fiber, nearly half your daily allowance.
• Snack on baby carrots and broccoli 3 days a week. You’ll not only fill up the empty afternoon void in your stomach, but you’ll also get about 5 grams of fiber in each cup of veggies.
• A tiny cracker can make a big difference and 10 and ten of them will give you 5 grams of fiber. Next time, spread your peanut butter on whole grain crackers instead of bread for a different taste and treat.
• Keep a container of nutritious treats in your car and office. Mix together peanuts, raisins, a high-fiber cereal like All-Bran, and some chocolate covered soy nuts. When you get the munchies, grab a handful for a sweet, yet high-fiber, snack.
• Two apples every day will keep the doctor away – and the weight off. Because apples are a good source of pectin, a soluble fiber that contributes to a feeling of fullness and digests slowly, they will leave you feeling satisfied for up to four hours.
• Add kidney beans or chickpeas to your next salad. Just a quarter cup adds an additional 5 grams of dietary fiber.
• The first ingredient in whole grain products should have the word “whole” in it, as in “whole wheat,” or “whole grain.” If it says multi-grain, seven-grain, nutra-grain, cracked wheat, stone-ground wheat, or enriched wheat, it’s not whole wheat, and does not pack some of the vitamins and minerals, not to mention fiber, found in whole grains.
• Replace rice and pasta with one exotic grain, like bulgar or amaranth, once a week. Mix in some steamed carrots and broccoli, a bit of feta cheese, maybe a can of tuna or a couple of ounces of cut-up chicken, and you’ve got dinner.

Fiber-rich foods may not naturally be the first priority that comes to mind when hunger strikes. But a little forethought can increase your chances of success in upping those fiber levels and taking another step toward optimal health!

In fact, it can be as simple as opening a can of baked beans, eating whole fruits (skins intact) rather than drinking fruit juices, replacing white rice, bread and pasta with brown rice and whole grain products and, of course, eating breakfast – the most important meal of the day, as it’s likely to pack the highest amount of fiber.

The key to maintaining a fiber-rich diet, according to health professionals, is practicing both patience and perseverance and getting a little creative in the kitchen. It also means knowing the difference between a whole tomato (which has more fiber) than peeled tomatoes, for example, and paying close attention – at least in the beginning – to food labels.

Specific health claims can only be made for food products that meet specific requirements. For example, in order to make a health claim about fiber and coronary heart disease, the food must contain at least 0.6 grams of soluble fiber per reference amount.

Likewise, a statement such as “made with oat bran” or “high in oat bran” implies that a product contains a considerable amount of the nutrient. Claims that imply a product contains a particular amount of fiber can be made only if the food actually meets the definition for “high fiber” or “good source of fiber,” whichever is appropriate.

“High fiber” has five or more grams per serving, a “good source of fiber” has 2.5 to 4.9 grams per serving and “more or added fiber” has at least 2.5 grams.

A solid shopping list, containing the calorie and fiber content of all foods, is also recommended. Dieticians say it’s best to purchase with a plan and menus in mind.

If you’re looking to increase the amount of fiber you consume on a daily basis (the recommended amount is between 25 and 30 grams) remember to eat several servings of a variety of fiber-rich foods (whole grains, fruits, vegetables and dried beans) each day and choose from a variety to avoid getting tired or falling off track. And don’t forget, when you’re spicing up a salad dish with dash of salt and pepper, sprinkle on some nuts as well. They’re not only packed with nutrients, but they’re super-high in fiber, too.

But there’s good news: As the number of individuals who develop diabetes continues to grow, so does evidence that a diet rich in fiber might be the solution for this disease, or at least help to control its symptom and reduce its complications.

In fact, one clinical trial found that eating a fiber-enriched bread for only three days improved insulin sensitivity in overweight and obese women by nearly 10 per cent.

Characterized by sustained high blood-sugar levels, type 2 diabetes is the most common form of the disease. It tends to develop when the body can no longer produce enough of the hormone insulin that’s needed to lower blood sugar to normal levels. It also develops when the body cannot properly use the insulin that it does produce. Fiber works to reverse this effect by delaying gastric stomach emptying, slowing the entry of sugar into the bloodstream and reducing the post-meal rise in blood sugar. It may also lessen insulin requirements in those with type 1 diabetes.
 
In addition to maintaining a healthy weight, being physically active and not smoking, researchers say diet plays a significant role in lowering a person’s risk of diabetes. A diet rich in fiber-rich foods that also has a low glycemic index seems to be the key to good health.

While fiber manages to lower the blood-sugar levels, foods that have a high glycemic index (potatoes, refined foods such as white bread, white rice, refined cereals, white spaghetti, and sugar) do the exact opposite.

Nutrition experts say that there is no one diet for diabetes, but those with the disease should follow the nutrition guidelines in the Food Pyramid, while paying special attention to carbohydrate intake. People with diabetes should also eat about the same amount of food at the same time each day to keep blood-sugar levels stable.

The American Diabetic Association recommends those with the disease should include six servings of whole grains into their diet each day, along with five fruits and vegetables. Sugars and sweets should be consumed in moderation.

According to research, increasing consumption of dietary fiber with fruits, vegetables, whole grains, and legumes across the life cycle is a critical step in stemming the epidemic of obesity found in developed countries.

Contrary to popular belief, you don’t need to consume more calories to increase your fiber intake. In fact, if you’re selective at the supermarket, you can easily double your fiber intake and actually lower the amount of calories you consume.

Just take a look at the facts: One slice of whole-grain bread contains 2 grams of fiber and 69 calories. That’s 1 gram of fiber more than your average slice of white bread and 50 calories less. Similarly, one mashed potato contains only 1.7 grams of fiber and a whopping 999 calories while one small boiled potato (with skin) has 2.8 grams of fiber and only 338 calories.

But there’s more:

Foods high in fiber often require more chewing, so a person is unable to eat a large number of calories in a short amount of time. And, due to its water-absorbing abilities, fiber will make you feel full for a long time.

When soluble fiber combines with water, it swells the stomach giving a greater feeling that hunger has been satisfied without adding those dreaded calories. Fiber also slows the digestion process resulting in feelings of hunger occurring less frequently and providing our bodies the time needed to properly absorb nutrients.

That’s soluble fiber. Insoluble fiber cannot be digested by the human digestive system and, as it passes through the colon, it takes with it all the accumulated metabolic waste material – the stuff that makes us fat.

A fiber-rich diet is also likely to be richer in nutrients than a low-fiber diet because fiber is found mainly in vegetables, fruits, whole grains, nuts and seeds – all very healthy foods and great for weight loss.

As such, dietary fiber is a very important link in the weightloss puzzle – it’s a dieter’s dream come true.

So, the next time your about to hop on the diet roller coaster, forget the fad and grab some fiber-rich foods instead.

While fiber is thought to be a protective agent for certain diseases including colon cancer, in some cases, diverticulosis (a condition in which the inner, lining layer of the large intestine bulges out through the outer, muscular layer), diabetes and heart disease, it is also renowned for its ability to prevent constipation.

But this is not the case if one is to simply increase their fiber consumption alone. Special consideration must be given to water.

Because it is not digested or absorbed by the body, dietary fiber is considered non-nutrient which simply helps to move food through the body and aid digestion by attracting water to the small and large intestines.

But if sufficient water is not available, this fiber will not easily move through the system. Think of fiber as a dry sponge and imagine trying to push that dry sponge down a tube. It will be difficult because the sponge is hard and dry. But, add water to that sponge, and it you’ll see that it easily slips through. Like the sponge, as fiber absorbs water it softens and moves easily through the system. Together fiber and water keep your food bulky and soft, so it can move easily through your system without putting too much pressure on your intestines.

Remember, without water, fiber often turns to cement. So drink up!

Water can be any liquid, whether it’s tea, coffee, milk, fruit juices, soft drinks, or other beverages that agree with you.

Like fiber, water helps the metabolism work more efficiently (think of it as energy in a bottle). It can also help reduce appetite, eliminate water retention and bloating, and improve elimination and digestion.

The combination of water and fiber will also make you feel more full, which helps your overall health, as it will likely control cravings for other things that are more likely to lead to problems associated with obesity, like heart disease and diabetes.

A according to US dietary guidelines, people should be consuming at least 25 grams of fiber daily. So, what are the fiber-rich foods you need to be eating to get it? Fiber is found in vegetables, whole grains, oats, beans, some cereals and fruits.

Apples, in particular, are a great source of both water and fiber. If you’re looking to drop a few pounds, some experts recommend eating an apple before your next meal.

Despite abundant evidence supporting the benefits of a fiber-rich diet, intake amongst the general population (particularly in Western cultures) remains relatively inadequate. Most of us still turn to foods like pizza and pastries to satisfy our hunger, ignoring the fact there are healthier choices which could do the same job, only better.

Current recommendations suggest that adults consume 21 to 38 grams of dietary fiber a day, depending on age and gender, to maintain a long and healthy life. Children ages 1 and up should consume at least 19 grams of fiber a day. Yet only a very small per cent of Americans (children and adults) are getting what they need, resulting in a cultural dietary fiber deficiency.
 
A daily intake of more than 30 grams can be easily achieved by eat whole-grain cereal products, more fruits, vegetables and legumes and, instead of snaking on low fibre cakes and cookies, have some nuts or seeds. They’re surprisingly just as filling.

Here are general recommendations for consumption of fiber-rich foods varying age groups and genders. These recommendations are based on the average daily calorie intake for individuals in these age and gender groups. Those who consume more or less calories than the average should adjust their fiber intake accordingly.