13 Easy Ways To Boost
Your Fiber Intake

Hi, it's Dr. Ryan Shelton…

Do you get enough fiber? Adults need around 28-34 grams per day, but most of us eat far less. Here are a few simple ways to top up your fiber intake.

Way 1:

Don't peel potatoes

Potato skins are nutritious and high in fiber, so don't discard them.

Way 2:

Add vegetables to soups and stews

Vegetables add extra flavor, make meals more filling, and can significantly increase the fiber content of a dish. For example, a serving of green peas contains around 8 grams of fiber.

Way 3:

Eat whole grains instead of refined grains

Whole grains contain more vitamins, minerals, and fiber than refined versions. Try brown rice, millet, quinoa, barley, buckwheat, bulgar, and amaranth.

Way 4:

Try eating oatmeal for breakfast

Oatmeal is easy to prepare and contains around 4 grams of fiber per serving. Try topping it with berries, seeds, or even a few dark chocolate chips.

Way 5:

Add berries to your favorite desserts

One or two cups of berries is a tasty, low-calorie, high-fiber addition to yogurt or ice cream.

Way 6:

Eat cut up vegetables with hummus as a snack

Keep chopped carrots, cucumbers, and bell peppers in the fridge. Pair them with hummus for a protein-rich, high-fiber snack.

Way 7:

Make beans a regular part of your meals

Beans are very nutritious: high in protein and minerals and a great source of fiber. Why not try a new variety every week?

Way 8:

Eat fruit and vegetables whole instead of juicing them

When you juice produce, you remove most of the fiber. Choose whole foods over processed food and drinks where possible.

Way 9:

Make some popcorn when you watch a movie

An ounce of air-popped popcorn contains more than 3 grams of fiber. Add salt or other low-calorie seasonings for a healthy snack.

Way 10:

Eat dried fruit instead of candy

Dried fruits, such as apricots and dates, are a sweet snack with several grams of fiber per serving. Be careful with portion size because they are high in sugar.

Way 11:

Snack on edamame

Edamame beans have 8 grams of fiber per cup. Sprinkle with a little salt for a tasty snack. They also make a good addition to a salad or on their own as a side dish.

Way 12:

Experiment with high-fiber flours in your home baking

Instead of regular white flour, try whole wheat flour, soy flour, or coconut flour. If you're feeling more adventurous, experiment with flours made from hazelnut, almond, buckwheat, or chickpeas.

Way 13:

Try a fiber supplement

If you can't or don't want to adjust your diet, consider taking a fiber supplement. You can buy gels, tablets, powders, and chewable fiber cubes from grocery stores and pharmacies.

Increase your fiber intake slowly

Making sudden changes to your diet can cause digestive discomfort. Make small adjustments and gradually increase your fiber intake over a couple of weeks. Be sure to drink plenty of water to help move the fiber through your system.

Is too much fiber dangerous?

As a general rule, eating more than 70 grams per day might cause problems. If you have cramping, bloating, gas, diarrhea, and constipation after increasing your fiber intake, cut back on your consumption.

To everlasting health,
Dr. Ryan Shelton, N.M.D.

Daily Affirmation: I keep an open heart and an open mind.

*This is not a substitute for advice from your physician or other healthcare professional. You should always consult with a healthcare professional before making any significant adjustment to a dietary, exercise, or supplementation program, before taking any medication, or if you have or suspect you might have a health concern.