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10 Best Ways to Get Fiber in your Diet

Updated on October 30, 2012

 Dietary fiber is something that we need to have in our diets especially as we get older. That’s because fiber does a lot of really important things for the body and can help to prevent certain diseases that may impact us as we age. The main reason that people are concerned about getting enough fiber is because this roughage helps to push everything else through the body so that you avoid the build-up of food and problems with constipation. However, adding fiber to your diet can also help you to reduce the likelihood that you’ll develop some serious health problems such as diabetes and heart problems.

Most people aren’t really sure how to add dietary fiber to their diet other than just starting to eat a high-fiber cereal. That’s a really great start to adding fiber to your diet because it’s simple to do. You can easily see on a box of cereal if it’s marketed as high in fiber and you can easily make eating that cereal a part of your daily routine. (Add fruit to it if you’re concerned about the bland taste). However, there are also a lot of other simple ways to start adding more fiber to your diet without having to significantly change the way that you eat.

Here are the ten best easy ways to start incorporating more fiber into your diet so that you can be healthier overall:

1. Love that orange pulp. Orange pulp is a really great source of dietary fiber and yet one that most people aren’t aware of. When you buy orange juice (or make it at home) don’t get the kind with the pulp strained out. Instead, make sure that you’re getting as much pulp as possible in your orange juice. Or better yet, just eat the oranges whole since you’ll get all of that wonderful goodness from the orange without missing out on anything.

2. Leave the skin on. Almost all of the foods that you eat that have a skin or a peel will probably have more fiber if you’re eating that skin than if you’re peeling it off. This means that you should quit peeling your potatoes and cucumbers before you eat them and just start learning to eat that skin. Of course, some foods just don’t taste right when you eat the peel (lemons come to mind) but think twice before whipping out that peeler.

3. Eat your seeds. The skin or peel of fruits and vegetables are not the only parts that have a lot of fiber; the seeds are also often a great fiber resource. There are many fruits that have seeds which we can eat but we don’t because we got out of the habit of doing so generations ago. Apples are a terrific example. Yes, you can eat the seeds of apples and you’ll have an easy way to add more fiber to your diet.

4. Stop eating white bread. There are tons of good reasons to quit eating white bread and to start eating whole grain bread. One of those reasons is that whole grain breads are rich in fiber. Start using these breads for toast and sandwiches and everything else and you’ll find yourself feeling better because of the fiber you add to your diet.

5. Listen for the crunch. A lot of crunchy foods are great for fiber intake particularly if they’re the kind of foods that you would use to make a crunchy salad. In other words, you want to eat carrots and celery and broccoli and you want to eat them raw so that you get all of the fiber benefits that they can offer.

6. Add cereal in more places. As mentioned before, high-fiber cereals are a great way to get fiber in your diet but you don’t have to just have a bowl with milk every day to get that fiber. Add high-fiber cereal to trail mix, ice cream desserts and other foods that you’re eating to give the food some crunchy and texture and to get more fiber into your diet at the same time.

7. Eat your almonds. Nuts of many kinds are a great source of fiber but almonds are the best choice. Whenever you have a reason to buy nuts for a snack o r recipe, consider whether almonds would go well with what you’re making.

8. Slowly incorporate more fiber-rich foods into your diet. Ultimately, the best thing that you can do to add fiber to your diet is to start adding in fiber-rich foods that you don’t already eat. Legumes are the foods richest in fiber so start getting the right kind of beans and making them a side dish to all of your meals. Other fiber-rich foods include Asian pears, prunes, raspberries, blackberries, broccoli and root vegetables like potatoes.

9. Reduce your intake of meat and replace it with an intake of vegetables. S you are adding this fiber-rich foods to your diet, try to see if you can use some of them to replace the meat that you eat. There really isn’t much fiber in meat at all so you should try to start eliminating some of those meat-rich meals and replacing them with foods that are filling but also filled with fiber.

10. Fiber supplements. If you can’t bring yourself to get enough fiber into your diet in these simple ways then you may decide that the best way to get your fiber is through adding supplements to your diet. If that’s what works for you, find the ones that you like best. There are shakes and power bars and pills that you can take to get the fiber that you need. However, these typically aren’t considered the ideal method of adding fiber to your diet so try the other easy tips first.

Be aware that it’s really important to add fiber to your diet but you also shouldn’t overdo it. Too much fiber can be unhealthy for you so just shoot for a balanced diet with a moderate range of different foods including fiber. As you add fiber, make sure that you do so slowly instead of drastically to avoid stomach cramping and other health issues.


Submit a Comment
  • priyanka1989 profile image


    8 years ago

    Great hub....nice.Voted you up.Thanks Kathryn Vercillo

  • rafeeqq profile image


    8 years ago from Mandeville, Jamaica

    This is really good information. Thanks for sharing

  • profile image


    8 years ago

    Just watch that sugar content in the cereals! And whole grain bread for that matter...

    Nuts, seeds, brown rice and many many veggies have better fiber levels (and lower glycemic loads) than even "whole grain" breads with just whole wheat flour.

    Sprouted grain breads are a nicer bread option. Less simple carbs, no flour, no (or less) added sugars/syrups...

  • profile image


    9 years ago

    I work for a major bakery and white bread now has vitanims and nutriants close to whole grain breads

  • profile image

    Martin Vaughn 

    9 years ago

    I figured out more something totally new on this weight reduction issue. One particular issue is a good nutrition is highly vital any time dieting. A huge reduction in junk food, sugary foods, fried foods, sugary foods, pork, and whitened flour products could be necessary. Retaining wastes unwanted organisms, and contaminants may prevent objectives for fat-loss. While certain drugs for the short term solve the situation, the horrible side effects are usually not worth it, and so they never present more than a short-term solution. This can be a known undeniable fact that 95% of fad diets fail. Thank you for sharing your notions on this website.

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  • Leah Helensdottr profile image

    Leah Helensdottr 

    9 years ago from Colorado

    Excellent and informative hub. I'm big on high-fiber oatmeal,and I add flax seeds for crunch and even more fiber. I'm in deep mourning about the white bread, but I rarely buy it any more.

  • HABMATH profile image


    9 years ago

    Very informative hub.Another way to increase fiber in your diet is by adding wheat, rice, or oat bran to cooked cereals or baked goods like muffins and pancakes.You can also add pureed fruit (apples, bananas, prunes etc) and pureed vegetables (carrots, squash, sweet potato) to the batters. These also make the batter extra moist.

  • midnightbliss profile image

    Haydee Anderson 

    9 years ago from Hermosa Beach

    I agree with all your tips, except for the apple seeds. It may cause poisoning or discomfort when eaten and chewed.

  • profile image


    9 years ago

    Apple seeds like many other seeds contain amygdalin, a cyanide and sugar compound that degrades into hydrogen cyanide when metabolized, while a few un-chewed will not hurt you, I wouldn't tell people to injest them as a good source of fiber.

  • ohjiunleng profile image


    9 years ago from New York

    orange pulp is definitely a good idea ! thanks

  • 6hotfingers3 profile image


    9 years ago

    Great advice for adding fiber to the diet. Easy to understand and makes a lot of sense. Great Hub!

  • profile image

    Tracy Anderson Diet 

    9 years ago

    I could not agree more...white flour is so bad for you! I cut it out of my diet and stopped drinking sodas (diet too). It is amazing how much better I feel and how much more energy I have. Not to mention I lost a lot of weight!

  • SaraMarieJames profile image


    10 years ago from Louisville, Kentucky

    Hurray! You don't often hear people say that you should eliminate white bread from your diet. White bread presents so many calories and so little nutrients. I know I have up white bread and sugary drinks (I only drink water and iced tea now) and my weight loss became a LOT easier. People don't realize how many calories they are consuming by eating this stuff. Great Hub! Thanks!

  • KimberlyAnn26 profile image


    10 years ago

    Great Hub. I really enjoyed the information in your article. Fiber One Honey Clusters is how I get fiber in my diet!

  • profile image


    10 years ago

    Not so specific needs better information

  • profile image


    10 years ago

    can younger person also take Dietary fiber?

  • cartloop profile image


    10 years ago from Sacramento

    I started taking Psyllium recently to help me get more fiber and feel a lot better since I did. I think many people don't realize how important getting enough fiber really is to feeling well. Great hub thanks for posting.

  • Effective-Diets profile image


    10 years ago

    I agree that almonds are a simple and easy way to increase the fibre in your diet.

    They can be added to so many recipes or sprinkled on top of many dishes.

  • profile image

    Diet Advice 

    10 years ago

    Nice hub. Try to not to use white bread really, as michelle told, taking wholemead brean and grain ones are healthier. thanks for sharing this hub with us.

  • profile image

    Tomas Busse 

    11 years ago

    A person should eat lots of green vegetables o increase the intake of fiber. You can also opt for oats, cereals and fruits as well nuts are rich source of nutrition, fiber and proteins...

  • michelle.dragon99 profile image


    11 years ago

    Hi Kathryn...i agreed with one of your point....stop taking white bread...start taking grain and wholemeal bread...i have been practicing this for quite some time...and it does help in detoxification....another great food that provide high fiber would be brown rice...the result is amazing:)....great hub and really thanks for your sharing..

  • hot dorkage profile image

    hot dorkage 

    11 years ago from Oregon, USA

    I double second get rid of white flour. While controversies fly about this or that nutrient, white fllour is pretty universally condemned. Jack Lalanne gave up white flour and lives into his 90's.


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