How to Increase Your Fiber Intake

Fiber can lessen the risk of developing other serious conditions like diabetes or high blood pressure. Doctors suggest between 20 and 35 grams of fiber-rich foods daily, whether you are healthy or have a current medical condition. Someone who has diabetes only has limited access to carbohydrates, also, if you are trying to lose weight, you must also increase your fiber intake and limit your carbs. Throughout the day, it is crucial to choose food that is instead rich in fiber.

Researchers have found out that fiber-rich foods are capable of slowing down your blood sugar levels right after eating meals. They can help reduce your cholesterol in the blood. These foods with fiber also help you lose excess weight, as well as improve colon health.

How to Increase Your Fiber Intake

Foods that have high fiber content take longer to eat. This makes your meals stay longer in your tummy making you feel fuller for a longer period. Moreover, your stomach will empty gradually resulting in more fullness feel and fewer cravings. Fiber-rich foods can soak up calories from meals because they lock in nutrients before they are removed as waste through the body.

Best Foods that Contain Fiber


How to Increase Your Fiber Intake

Berries and Pears

Berries and pears are good fruits for diabetics. Berries like raspberries, strawberries, and blueberries are all low in both sugar and carbohydrates.

  • Raspberries contain 8 grams of fiber in every one cup of serving.
  • One cup of size serving of strawberries has 3.3 grams of fiber.
  • Blueberries have 3.5 grams of fiber per one cup serving.
  • Domestic and Asian pears also have moderate to high fiber content. An Asian pear has 10 grams of fiber.


Avocados contain more potassium than a banana, 4 grams of protein, 18 amino acids that are necessary for the body’s protein-building process, 20 different vitamins and minerals, packed with antioxidants, loaded with heart-healthy monosaturated fatty acids, and have around 7 grams of fiber.


How to Increase Your Fiber Intake

Meanwhile, vegetables are also a good source of vitamins and are a great way to increase your fiber intake. There are vegetables categorized in two colors, which are the orange and green vegetables.

• Orange vegetables are sweet potatoes and other vegetables like squash, pumpkin, and carrots. They carry high fiber and they are relatively low-calorie.

• Green vegetables are a good source of fiber and best for diabetic diets.

They have extremely low calories and sugar as well as very dense beneficial nutrients, which includes fiber. These green vegetables along with its fiber contents of 5 g and up in a 1 cup serving are collards, broccoli, turnip greens, spinach, Brussels sprouts, and artichokes.

Whole Grains

Whole-wheat pastries and bread, pasta, barley and brown rice are fiber-rich foods. Several ready-to-eat bowls of cereal contain a lot of many simple carbs, or sugar, and low fiber content from grains that went through a process.

However, other ranges of whole-grain restrict sugar and make the most of complex carbohydrates and fiber, which makes them suitable for diabetic diets. Those with 5 grams of fiber or more in every serving provide at least 20% or daily fiber needs.

How to Increase Your Fiber Intake

Beans and Nuts

Beans and nuts are an excellent source of both protein and fiber. Fiber-rich beans are split peas, lima beans, and black beans.

• 1 cup serving of split peas contains 16.3 g fiber
• 1 cup serving of lentils contains 15.6 g fiber
• 1 cup serving black beans contains 15 g fiber
• 1 cup serving lima beans contains 13.2 g fiber

Nuts have a generous amount of fiber.

• ¼ cup of hulled sunflower seeds has 3.6 g fiber
• 1 ounce serving of almonds has 3.3 g fiber
• 1 ounce serving of pistachio has 2.9 g fiber
• 1 ounce serving of pecans has 2.7 g fiber

Benefits of Fiber

Foods that are rich in fiber are complex carbohydrates, which is capable of helping your health in so many ways as they have gotten ahead of throughout your system. Though you don’t digest or absorb it, fiber is recognized for improving digestion and keeping you regular. These foods can help you reduce the risk for cardiovascular disease and a few types of cancer. Fiber-rich foods can make you healthy in and out.How to Increase Your Fiber Intake

Did you know that these popular foods can help increase your fiber intake?