How to get more fiber into your diet
It can be hard to reach the daily recommended amount of fiber, but there are some ways you can try to get more of it into your diet. Tatiana Castellino, registered dietitian with Roundy's supermarkets joins Studio A with some strategies.
What is Fiber?
Two types:
1. Soluble
a. Soluble in water
b. Typically about 25 - 30% of fiber in foods
c. Foods: oats, oat bran, barley, dried beans and peas (kidney beans, black-eyed peas), applesauce, strawberries, potatoes, citrus, and prunes
d. Listed fibers: pectins & gums
2. Insoluble
a. Not soluble in water - like a brush to clean out the colon
b. Most foods have more of this type (50 - 75%)
c. Foods: Fruits with skin, uncooked veggies, nuts, legumes, bran, brown rice, whole grain flours
d. Listed fibers: lignin & cellulose
Strategies:
-Start increasing fiber intake slowly, with plenty of fluid so as not to become constipated
-Snack on fruits and vegetables, instead of candy
-Use bean dips (black bean, hummus) rather than mayo or sour cream based dips
-Add wheat germ, oat bran, or nuts & seeds to cereals, granola, parfaits
-Replace chips with air popped popcorn
-Substitute whole grain options over refined
-Choose minimum of 5 servings of produce daily