ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Get More Fiber in Your Diet

Updated on December 3, 2007

There are a number of health benefits associated with eating a sufficient amount of fiber. Fiber consumption is credited with helping control weight, reducing bad cholesterol levels, mitigating the risks of heart disease, and even reducing the risk of developing certain types of colon cancers. While the health benefits of fiber are widely recognized, it is a fact that most Americans do not get enough fiber in their diets.

Unfortunately, the heavily processed foods that many Americans consume regularly, such as packed cookies, white flour and other heavily processed grains, French fries, and potato chips are not good sources of fiber. The best way to increase the amount of fiber you consume on a daily basis is to increase your consumption of fruits, vegetables, nuts, legumes, and whole grain foods.

Whole Foods Versus Processed Foods

One of the best ways to be certain that you are getting a sufficient amount of fiber in your diet is to eat whole foods rather than processed foods. Oatmeal, for example, is one of the best sources of fiber and is credited with having a positive effect on cholesterol levels. However, eating instant oatmeal is not as beneficial as eating whole oats. This is because much of the fiber is stripped away during the processing required to convert regular oatmeal to the instant variety.

Fresh fruits and vegetables are a much better source of fiber than their canned counterparts. Just like some of the health benefits of oatmeal are lost when the grains are processed, much of the fiber and nutrients are lost from fruits and vegetables when they are processed for canning. A whole, fresh peach is a much better dietary choice than sliced canned peaches.

What are The Best Fiber-Rich Foods?

Berries have the highest fiber content of all fruits. Raspberries, blackberries, strawberries, and blueberries are excellent choices for those seeking to add fiber to their diets. Citrus fruits and apples are also great sources of dietary fiber. Most fruits, in their whole forms, provide a significant amount of dietary fiber.

Green leafy vegetables are excellent sources of fiber. Lettuce, spinach, and broccoli are among the best foods to consume when you are concerned with increasing fiber consumption. Most supermarkets today offer a wide selection of lettuce varieties, so it is easy to avoid the boredom of eating the same old salad day after day.

Whole grains, such as oat grain, flax seed, and whole wheat provide fiber-rich nutrition. When selecting grain products, make sure that you are choosing those items that truly are made from whole grain. If the word enriched appears on the nutrition label, the product is not really whole grain.

Many different types of legumes are an excellent source of dietary fiber. Lentils, chickpeas, black beans, and other similar legumes provide a great way to add healthy protein and fiber to your diet.

Nuts are another type of food that is rich in both protein and fiber. While nuts are very nutritious and an excellent way of adding fiber to your diet, it is important to note that they are calorie dense, and so should be consumed only in moderation by those who are attempting to watch their weight.

FYI ...

For more information on the role of fiber in weight loss, and how you can lose weight by eating more fiber, see my review of The F-Factor Diet book.


Submit a Comment

  • MrMarmalade profile image


    10 years ago from Sydney

    Endeavour to eat 4 piece of fruit per day and still I'm told more fiber.

    Do not est tinned fruit

    Good hub


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)