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Sources of Dietary Fiber

Maintaining a high fiber intake is essential to your heath and well-being, but at first it can be difficult to integrate high fiber foods into your daily diet. With time it will become more natural, but there are a few things you can do to make it easier to get enough fiber every day. The most important thing is to know which foods are the best sources of fiber.

Which foods have the most fiber?

Insoluble fiber can be found in whole grains (such as whole wheat bread, barley, and brown rice), chic peas, wheat bran, kidney beans, broccoli, celery, apples and pears (with the skin on), bananas, potatoes (with the skin) oranges and corn.

Soluble fiber is present in legumes, fruits, potatoes (with the skin) and certain grains.

For a comprehensive collection of various foods' fiber contents, you can visit HighFiberDiet.net, or use their Lookup Tool from this site.

How can I add more fiber to my diet?


There are a few very simple ways to boost your daily fiber intake. Remember, you're looking to eat plenty of fiber every day, results are not immediate. Balance and commitment are more valuable than occasional high fiber binges, which can produce gas or abdominal discomfort. In fact, you'll want to begin adding fiber to your diet gradually, as too much too soon can cause intenstinal distress. Your body has to get used to the changes in your fiber intake. With that in mind, here are a few easy steps you can take to start adding fiber to your diet!


  1. Start your day with a high-fiber breakfast cereal. This is by far the easiest way to improve your daily fiber intake. Whole grain cereals, especially bran, can account for a good portion of your daily requirements. Read the label on the side of the box! If your current fiber content is low (less than 5 or 6 grams per serving), it's time to change brands. You can also cut up a banana or add some berries to your cereal to add more fiber and make it taste even better!
  2. Eat more fruits and veggies! An apple a day, skin included, is not a bad way to get more of both soluble and insoluble fiber. Beans, broccoli, and pears are also excellent fiber sources. Eating whole fruits, instead of drinking fruit juice, is a great source of soluble fiber. Snack on cold sliced vegetables, make sure you have some vegetable serving with your dinner, and don't be afraid to make veggies the center of your entree!
  3. Switch to a whole-grain bread. Eating whole-wheat or whole-grain bread instead of white bread is an easy substitution to make and is highly beneficial. Throw on some hummous for extra points!
  4. Start a fruit-basket in your kitchen. Having a small but varied supply of fruits sitting around may attract an occasional fly, but you'll have healthy and delicious snacks available whenever you want them!
  5. Add a dietary fiber supplement to your foods. Though not necessary if you are getting enough fiber from other sources, this is a safe and effective means of addressing inadequate fiber intake. Many of these supplements (sometimes advertised as "herbal laxatives") can be added to your soup, cereal, or baked goods. Others can be taken in capsules (though you have to take quite a few capsules). 
  6. Drink plenty of water! Make sure you're getting enough water every day. Eight glasses is still the standard. Without sufficient hydration, a high-fiber diet can actually lead to constipation.
  7. Start today! Write up a new shopping list for the next time you go out. Remind yourself to spend some time browsing cereals, pick up some whole-grain bread, and don't forget the fruits and veggies!












































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Last updated: August 13, 2006