Boosting Fiber in Your Diet

Boosting fiber in the diet is easy - follow these tips:

• Eat a variety of food. You'll benefit from the mix of soluble and insoluble fiber.
• Check the Nutrition Facts label on products. Look for words such as "high in fiber" or "more fiber". Check for products that provide 5 or more grams of fiber per serving. Look for fiber-rich ingredients, such as bran, whole grain, or whole-wheat flour.
• Give brown rice a try sometimes, or mix half brown and half white rice.
• Eat dried beans or peas two to three times each week.
• Eat at least five servings of fruits and vegetables daily.
• Enjoy fruits and vegetables with edible skin on. Also add produce with flavor and crunch of edible seeds - I.e. berries, kiwi, and figs.
• Choose whole fruit more often than juice.
• Substitute whole-grain flours for 1/3 to 1/2 of the all-purpose flour that a recipe may call for. Add bran or oatmeal to meat loafs or flaxseeds to baked goods.

Susan Mills-Gray, Mills-GrayS@missouri.edu
Regional Specialist, Nutrition and Health Education
Cass County, Missouri
University of Missouri Extension