Dr. MJ Bazos MD,
Patient Handout
Fiber
Why should I eat
more fiber?
Eating foods that are high in fiber can help
relieve some problems with constipation, hemorrhoids, diverticulosis and
irritable bowel syndrome. Dietary fiber may help lower your cholesterol. It may
also help prevent heart disease, diabetes and certain types of cancer.
How can I get more
fiber in my diet?
You might try the following ideas to increase
the fiber in your diet:
- Eat at least 5 servings of fruits and vegetables
each day. Fruits and vegetables that are high in fiber
include:
|
Apples
Berries
Figs
|
Oranges
Pears
Prunes
|
Broccoli
Brussels sprouts
Carrots
|
Cauliflower
Green peas
Beans
|
- Replace white bread with whole-grain breads and
cereals. Eat brown rice instead of white rice. Eat more of the following
foods:
|
Bran muffins
Brown rice
|
Oatmeal
Popcorn
|
Multiple-grain cereals, cooked or dry
100% Whole-wheat bread
|
- Eat bran cereal for breakfast. Check labels on
the packages for the amounts of dietary fiber in each brand. Some cereals may
have less fiber than you think.
- Add 1/4 cup of wheat bran (miller's bran) to
foods such as cooked cereal or applesauce or meat loaf.
- Eat cooked beans each
week.
Start
slowly.
Many people notice bloating, cramping or gas
when they add fiber to their diet. Making small changes in your diet over a
period of time can help prevent this. Start with one of the changes listed
above, then wait several days to a week before making another. If one change
doesn't seem to work for you, try a different one.
It's important to drink more fluids when you
increase the amount of fiber you eat. If you don't already drink over 6 glasses
of liquid a day, drink at least 2 more glasses of water a day when you increase
your fiber intake.