Tips on Adding Fiber to Your Diet Increasing fiber in your diet is not as hard as it may seem and everyone can approach the HCF recommendation of 35 grams a day. There is an abundance information about fiber-rich foods, which foods are good sources, and how to prepare these foods for the whole family. Here are some HCF tips for increasing daily fiber:
	•	Fiber is an everyday necessity and not a food fad.
	•	Increase fiber gradually to reduce the amount of GI distress. Commercial enzymes may be added to foods or taken prior to eating to reduce discomfort.
	•	Increasing fluid intake is necessary as fiber intake is increased to help with digestion and elimination.
	•	Convenience can be fine. Canned beans and cold cereals can have just as much fiber as their more time consuming counterparts such as dry beans and cooked cereals.
	•	Nutrient rich foods should make of the majority of fiber intake, but fiber supplements may be needed to give some people the boost needed to up their overall fiber intake. Consult a dietitian before choosing a supplement as some are expensive and contain minimal fiber.
	Cooking Tips:
	•	Get the best of both kinds of fiber by choosing soluble rich sources (oats, beans, legumes, fruit) and insoluble rich foods (vegetable, whole wheat products).
	•	Use brown rice rather than white rice, whole wheat rather than white pasta.
	•	Choose fresh fruits over canned or juice.
	•	Choose whole grain breads.
	•	Leave peeling on fruits and vegetables when possible.
	•	Use oats as fillers in casseroles or as thickening agents in sauces.
	•	Buy pre-cut raw vegetables for snacking and cooking. They may be slightly more expensive, but there is very little waste and can actually be more cost efficient.
	•	Have a high-fiber cereal or muffin for breakfast. HCF favorites are Fiber One and All-Bran.
	•	Add slices or shredded vegetable to potato or pasta salads, sandwich spreads, or spaghetti sauce.
	If you have further questions about increasing your fiber intake, see Ask Dr. Anderson.
	Back to the Benefits of Fiber
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