More fiber in meals you already eat
Add one familiar fiber food to a meal you already make. You do not need to rebuild your whole menu. Increase fiber gradually; a sudden large change can cause discomfort.
Food ideas and checks
- Breakfast
- Add berries to porridge or whole-grain cereal. Whole fruit brings fiber that juice may not.
- Soup
- Stir in cooked beans or lentils. Start with an amount that feels comfortable.
- Sandwich
- Try whole-grain bread and a vegetable filling. Check the label; brown color is not a fiber measurement.
- Pasta
- Add lentils to the sauce. Keep some of your usual sauce and seasonings.
- Snack
- Try a pear with its edible skin. Wash produce before eating.
- Yogurt or cereal
- Add nuts or a little ground flax or chia. Build up gradually instead of adding several changes at once.
Sources
- Fiber: food sources and gradual changes (Harvard Nutrition Source)