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How to Eat More Fiber in Your Diet

Updated on October 14, 2012
Getting enough fiber in your diet is essential for good health
Getting enough fiber in your diet is essential for good health | Source

It is well known that eating a high-fiber diet has many health benefits which will be outlined below and it is often just what is needed to avoid unpleasant symptoms. There is plenty of research into the benefits of eating enough fiber but a lot of people still don’t eat enough of it to maintain optimal health.

The following is a summary of the eight main reasons why eating enough fiber has such significant health benefits.

1. Fiber can prevent disease.

Heart disease and colon cancer are two diseases which eating a high-fiber diet can prevent. Lowering of cholesterol is also possible by an increased fiber intake as the cholesterol binds with the fiber in the digestive tract. The health benefit we all know about is it’s use in the prevention and management of constipation.

2. Fiber prevents overeating

It takes longer to chew foods high in fiber and they are also slower to digest thus reducing hunger which is a bonus when one is trying to lose weight. This is an important benefit for those on a reducing diet.

3. Processed foods contain less fiber

If you eat a lot of processed foods it is likely that you are not eating enough fiber in your diet so it is worth considering increasing your fiber intake if this is the case.

4. Grains have the highest fiber content.

Fiber in our diet is really plant matter that it is not possible to digest. Whole grains and grain products are higher in fiber than other foods.

5. Fiber is important for children.

It is important to incorporate fiber into a child’s daily diet so that they have an optimum intake of it. Fiber for children can be found in fortified breakfast cereals as well as vegetables and fruit.

6. Drink more water.

Fiber in the digestive system means the need for more water to be consumed. If you have a high fiber diet, it is necessary to drink up to ten glasses of water daily so that the fiber keeps moving through your digestive system.

7. Cooking does not affect fiber.

Fiber that is in fruit and vegetables remains intact even after cooking and it is not only present in the outer layer of the vegetables and fruit but also in the main part of them.

8. Don’t eat too much fiber.

Although fiber is good for your system you can consume too much of it which leads to bloating and diarrhea. In this instance, the absorption of other vitamins and minerals in the digestive tract can be negatively affected by the consumption of too much fiber.


It is not difficult to get the optimum amount of fiber in your diet. It is as simple as eating the right foods which will ensure that your fiber intake is what it should be.

Fiber intake is an important part of a healthy, balanced diet and there are plenty of reasons for having an optimum intake on a regular basis to ensure digestive health and prevent disease


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    • Kate Mc Bride profile image

      Kate McBride 5 years ago from Donegal Ireland

      Thanks for that

    • nikkiraeink profile image

      nikkiraeink 5 years ago from So. Cal.

      Nice hub! Fiber is definitely something I need more of in my diet. Voted up!