How can I increase my fiber intake?

Fiber may be obtained in two ways: consumption of fibrous foods or supplementation. Foods high in fiber include beans, raspberries, and bran cereal. Supplemental forms of fiber include bran, psyllium seed, flaxseed, and guar gum.

While all plants have fiber, some have more than others. In fact, many people often mistake low-fiber plants for high-fiber plants, and vice versa. This lack of knowledge contributes greatly to the nation’s low-fiber intake.

Beans, well known for their ability to produce gas, contain large amounts of fiber compared to other vegetables. Raspberries and All Bran cereal also rate high in fiber content. Lettuce, on the other hand, contains only 0.8 grams of fiber per every half cup.

½ cup baked beans = 9.3 grams fiber     1/3 cup All Bran = 5.1 grams fiber
1 apple = 3 grams 	                    ½ cup raw broccoli = 3.5 grams
1 banana = 3 grams                      1 cup brown rice = 3 grams
1 slice whole grain bread = 2.1 grams   1 carrot = 2 grams
1 cup raspberries = 6 grams fiber       ½ cup lettuce = 0.8 grams

Because it may be difficult to obtain proper amounts of fiber through the diet, many people choose to use supplemental forms of fiber. These forms include psyllium seeds, flaxseed, guar gum, and bran.

Bran is perhaps the most well-known of these, and can be found in cereals, muffins, bread, and as a powder to sprinkle over food or mix into a drink. Bran is actually a general term for the outer covering of cereal grains. Wheat bran is the most common type.

Doctors often prescribe psyllium seeds for patients with constipation, diverticulosis, and other conditions. The husks of the seeds are rich in fiber.

Flaxseed and guar gum also contain notable amounts of fiber. Flaxseed contains a type of fiber called lignans, which prevents bacterial infection and may protect against genetic mutations leading to cancer. Guar gum fiber may reduce cholesterol levels due to its high viscosity.