Wellness@Work: How to get enough fiber in your diet 

M. Caitlin Marshall, M.D.
USA Health Digestive Health Center

The charge to eat a healthier diet is a common one, but it is effective advice you have probably gotten from your healthcare provider. Consuming more natural foods, like fruits and vegetables, and limiting your intake of salt, sugar and saturated fats can reduce your risk for heart disease, diabetes and cancer.  

But a healthy diet can do even more for you. For example, getting enough fiber in your diet helps maintain good digestive health, promotes regular bowel movements, and reduces the risk of certain conditions, including diverticular disease, constipation, and colon cancer.  

Getting 25 to 30 grams of fiber a day — through a diet rich in fruits, vegetables and whole grains, or with a fiber supplement, like a powder or gummies — is ideal for digestive health.  

Here are some tips to help you increase your fiber intake: 

• Eat a variety of whole grains. Brown rice, quinoa, whole-wheat bread, and whole-grain cereals contain more fiber and nutrients compared to refined grains.  
• Increase fruit and vegetable consumption. Make these excellent sources of fiber part of your meals and snacks. Berries, apples, pears, oranges, broccoli, carrots, and leafy greens are particularly rich in fiber. 
• Include legumes in your diet. Legumes, such as beans, lentils, chickpeas, and split peas, are high in fiber and can be added to soups, stews and salads, or used as a meat substitute in recipes. 
• Opt for high-fiber snacks. Almonds, chia seeds, or pumpkin seeds are not only high in fiber but also provide healthy fats and other nutrients. 
• Choose high-fiber breakfast cereals. Look for cereals that contain whole grains, bran, or added fiber. Read the labels and select options with at least 3-5 grams of fiber per serving. 
• Include more fiber-rich snacks and sides. For snacks, choose raw vegetables, whole fruits, or air-popped popcorn. As a side dish, swap refined grains with whole grains like quinoa, bulgur, or brown rice. 
• Use whole-grain flour. When baking, try substituting refined white flour with whole-grain flour to increase the fiber content of your homemade goods. 
• Stay hydrated. Drink plenty of water throughout the day to help fiber pass smoothly through your digestive system and prevent constipation. 

When increasing your fiber intake, do it gradually to allow your body to adjust and minimize discomfort. It is also essential to consume enough fluids along with fiber-rich foods to ensure proper digestion. 

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.