Increase Your Daily Fiber Intake With A Fiber-Rich Diet

Many fruits, vegetables, whole grain and fortified foods, beans and legumes are high-fiber foods and good sources of both soluble and insoluble dietary fiber. Experts recommend including high-fiber foods in your diet: consume 5-9 servings of fruits and vegetables and 6-11 servings of whole grain breads, cereals, rice and pasta each day. When you increase your fiber intake, always remember to do so gradually and drink more beverages to keep the fiber moving through your digestive tract. Below is an example of a high-fiber diet. Talk to a dietitian or nutritionist for specific dietary needs.

Fiber-Rich Breakfast

  • Bran cereal
  • Low-fat milk
  • Banana
  • Orange juice

Fiber-Rich Lunch

  • Sandwich on whole grain bread
  • Apple with the skin
  • Side salad

Fiber-Rich Snack

  • Carrots and celery with low-fat ranch dressing

Fiber-Rich Dinner

  • Chicken breast
  • Brown rice
  • Green beans
  • Whole wheat roll

Be Creative When Increasing Your Fiber Intake

The sample high-fiber diet above will provide you with good sources of fiber, but you can also enjoy increasing your fiber intake in other ways:

  • Benefiber® powder is great for cooking
  • Raisins, berries or nuts — add them to your oatmeal, cereal or cookie recipe
  • Air-popped popcorn instead of chips and pretzels
  • Apple slices or celery sticks with peanut butter
  • Beans — add them to your casseroles
  • Carrots or spinach — chop finely and add to spaghetti sauce

With today's busy lifestyle, it can be difficult to always eat healthy, home-cooked, fiber-rich meals. If you need to increase your daily fiber intake, try one of the Benefiber® fiber supplements: fiber powders, fiber stick packs, fiber chewables, and fiber caplets. Benefiber® fiber supplements give you the freedom to add more fiber in any way you choose. Because Benefiber® powder is taste-free and non-thickening, you can add it to any beverage or soft food to increase your fiber intake. You can even cook with it — check out Benefiber's fiber-rich recipes.

*This statement has not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.