Most of us have heard that fiber is healthy, but a lot of people still eat less of it than experts suggest. Fiber comes from plants, including fruit, vegetables, whole grains, beans, nuts and seeds. It helps food move through your gut at a steady pace and keeps you feeling full for longer after you eat. Best of all, you can eat more of it without changing everything your family enjoys.
Meet the Two Kinds of Fiber
There are two main types. Soluble fiber soaks up water and turns soft and jelly-like; good sources are lentils, beans, apples and oats. Insoluble fiber does not dissolve and gives stools more bulk; look for it in nuts, whole wheat and the peel of many fruits and vegetables. Nearly every plant food has some of each, so eating a wide mix gives you both.
There is no need to count grams every day. A simple goal is to put at least one high-fiber food on the plate at each meal.
Make Breakfast Work Harder
The morning meal is an easy win, since a few small swaps quickly add up across the week.
- Pick porridge oats or a whole grain cereal over a sugary, refined one.
- Add berries, chopped fruit or a spoon of chia or flax seeds to yogurt.
- Use whole grain or seeded bread for toast instead of white bread.
- Stir some oats or a few spinach leaves into a breakfast smoothie.
Add Fiber to Lunch and Dinner
A handy rule is to cover half the plate with vegetables, then add a scoop of whole grains, for example quinoa, whole wheat pasta or brown rice. Beans, lentils and chickpeas are cheap and easy to use. Stir them into soups, stews, salads and wraps for more bite and flavor.
Keep the skins on potatoes, apples and cucumbers where you can, because much of the fiber sits right there.
Take It Slow and Keep Drinking
Jumping to a lot of fiber in one go can cause wind and a bloated tummy while your gut gets used to it. Raise the amount bit by bit over two or three weeks instead. Fiber also needs water to do its job well, so keep a drink nearby all day.
Smart snacks help too. Try fresh fruit, a small handful of nuts, plain popcorn, or carrot and cucumber sticks with hummus.
At WhatsOnTech we believe small steps count, like one more serving of vegetables or a bowl of oats each morning. The NHS guide to fiber has more ideas, and our gastroenterology section covers other gut topics. If you have a gut condition, notice your toilet habits changing for weeks, or feel unsure what is right for you, ask a doctor or dietitian.
This article is general information only, not medical advice.
