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April 25, 2016 | 2 minute read

I just read how much fiber is recommended. How can I get enough without taking supplements?

Q: I just read how much fiber is recommended. How can I get enough without taking supplements?

A: It’s not always easy to do, but you can start with focusing on fiber-rich, low-calorie plant foods like vegetables, fruits and whole grains. Make a goal to include these at every meal and the fiber begins to add up. Aim to eat five servings (2 1/2 – 3 cups) of vegetables and fruits plus three servings of whole grains and you’ll be on your way to the recommended amount of fiber – close to 21 grams. Depending on overall calorie needs, most adults should be aiming for 25 to 35 grams of fiber per day.

You get closer to that target with each added step to boost fiber. Include protein and fiber-packed pulses (dried beans and peas) and a few nuts and seeds, and you can add 8-10 grams fiber daily. Work your way up to 7 to 10 servings of vegetables and fruits daily, and gradually replace refined grains with whole grains. You can also choose a cereal with 5 or more grams of dietary fiber per serving for breakfast or as a snack. Add dried beans (like kidney beans, garbanzo beans, and lentils) to salads or soups and make a habit of snacking on a handful of nuts instead of low-fiber chips or crackers

Add fiber supplements if necessary to reach the level your doctor recommends, but then try gradually increasing high fiber foods and decreasing fiber supplements. By adding high fiber foods you also get many valuable nutrients and health-protective phytochemicals that a fiber supplement can’t provide. Moreover, research now shows that different types of fiber provide different health-related benefits. By getting fiber from a variety of plant foods, you’ll get a full complement of fiber types.

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