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10 Tips to Get Your Daily Fiber

Most Americans get about half of the recommended 25 grams of fiber each day. With Fiber One® cereal, it's easier than ever to increase your daily fiber intake. Try using these 10 simple tips to help reach your fiber goals.

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  1. Scan for Bran Look for “bran,” “whole grain” and “whole wheat” on product packages and ingredient labels. These ingredients can help boost fiber intake.
    ½ cup Fiber One Original = 14g fiber
    1 cup Fiber One Honey Clusters® = 13g fiber 
  2. Grab the Whole Food Munch on a whole piece of fruit, in place of drinking a glass of juice. You’ll get the nutrients and the fiber too.
    1 medium apple = 3g fiber 
  3. Savor the Skins Eat fruit and vegetables with the skin on. Eating the skin helps to bump up the fiber, plus it provides texture and a bonus of other nutrients.
    1 medium baked potato with skin on = 4g fiber 
  4. Screen for Beans Replace your typical side dishes with high-fiber dried peas and beans, such as kidney, pinto, lentils or black-eyed peas. These fiber-packed legumes make it easier to meet daily fiber goals.
    ½ cup canned red kidney beans = 8g fiber 
  5. Go Nuts Jazz up salads, vegetables, snacks and desserts with almonds, sunflower seeds or soy nuts. Nuts and seeds add fiber and fun-to-chew crunch to foods.
    1 ounce roasted almonds = 3g fiber 
  6. Be Berry Wild Choose raspberries, blackberries and boysenberries to add variety to your cereals. These berries have twice the fiber of many other fruit selections.
    ½ cup fresh raspberries = 4g fiber 
  7. Bring on the Brown Use brown rice instead of white. Switch to whole-wheat pasta, whole-wheat flour whole-wheat breads and whole-grain crackers instead of regular white versions.
    1 cup brown rice = 3g fiber 
  8. Skip the Chips Select snacks that are a good source of fiber. Instead of potato chips, go for low-fat popcorn, whole-grain pretzels or oven-crisped whole-wheat pita triangles.
    3 cups popcorn = 4g fiber 
  9. Drink Up Water is a healthy beverage choice—especially as you up the fiber. Your body needs more water to help process the added fiber you eat.
    Aim for eight 8-oz glasses of water each day. 
  10. Sneak in Some Fiber One® cereal Mix Fiber One cereal into your favorite side dishes or top yogurt, salads or oatmeal. Even a small amount of Fiber One cereal makes a difference.
    ¼ cup Fiber One cereal for sprinkling = 7g fiber
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