Fitting in the Fiber: It’s Easier Than You Think

1. Get back to basics.

You've heard it before and you'll hear it again—the path to a healthy diet is paved with whole grains, legumes, fruits, and vegetables. The same is true for a diet rich in fiber. So load up on vegetables like broccoli and kale, reach for an apple when it comes time to snack, and serve up soups stocked with lentils or beans.² Instead of white bread, choose whole grain varieties.⁵ And instead of chips, choose high-fiber nuts like cashews, pistachios, and pecans. A good rule of thumb: Unprocessed foods are high-fiber foods , while their processed counterparts generally are not.⁶

2. Map out your meals.

Pick one day each week to sit down and build a high-fiber shopping list. Check your fridge for fruits and vegetables and restock as necessary. Plan each meal around a central item that comes packed with fiber—brown rice, whole wheat pasta, or a simple green salad are all good options.⁶ Bonus: When you shop in advance you'll be less likely to reach for unhealthy snacks as the week unfolds.

3. Take a fiber supplement.

This one is easy. Benefiber Original contain three grams of fiber per serving, which means it provides about as much fiber as a baked potato or a handful of almonds.² Fiber supplements are especially useful when you can't find time to cook. Add some to your cereal and you'll be well on your way to a fiber-filled day.

*According to the Institute of Medicine, it is recommended that, in adults 50 or younger, women should consume 25 grams of fiber daily and men 38 grams. In adults 51 or older, women should consume 21 grams of fiber daily and men 30 grams.