Bowel health

Adding fiber to your diet

Easy ways to eat more fiber without the bloating.

Eating foods high in fiber can help relieve constipation, hemorrhoids, diverticulitis, and irritable bowel syndrome. A high-fiber diet can provide long-term health benefits. Here are some tips for adding fiber easily.

Start slowly

Many people notice bloating, cramping, or gas when they add fiber. Making small changes over time can help prevent this. Start with one change below, then wait several days to a week before making another. If one change does not work for you, try a different one. You may have some gas or bloating at first, but your body will adjust in time.

Tips for increasing fiber

• Start your day with a high-fiber breakfast cereal. Check the labels for the dietary fiber in each brand.
• Eat at least 5 servings of fruits and vegetables each day. Include them with every meal, and use carrot sticks or apple slices for snacks.
• Cooked fiber is just as effective as raw fiber, so use high-fiber foods in your cooking.
• When preparing food, leave on edible skins and seeds, and use whole-grain flours.
• Serve fruit-based desserts.
• Replace white bread with whole-grain breads and cereals, and eat brown rice instead of white rice.
• Add whole grains and dried beans to casseroles.
• Add 1/4 cup of wheat bran (miller’s bran) to foods such as cooked cereal, applesauce, or meat loaf.

Fruits and vegetables high in fiber:

• Apples
• Oranges
• Broccoli
• Cauliflower
• Berries
• Pears
• Brussels sprouts
• Green peas
• Figs
• Prunes
• Carrots
• Beans

Foods to eat more of:

• Bran muffins
• Brown rice
• Oatmeal
• Popcorn
• Multiple-grain cereals, cooked or dry
• 100% whole-wheat bread