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5 Ways to Get More Fiber

S Caron By

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When my Eat. Live. Be. For a Better 2011 project kicked off at the beginning of the month, I started tracking every morsel I put into my mouth. And in doing that, I discovered something: I don’t eat enough fiber.

Actually, I kind of knew that and it’s something I really want to improve.

So, I checked with the Mayo Clinic and found a really interesting article that named these five good sources. Here's how to eat them and get more fiber in your diet:

1. Head for the Whole Grain


You’ve probably heard this 100 times, but one super simple way to get more fiber is to choose a whole grain bread, cereal or pasta. It’s not enough to say wheat on the package – check for whole wheat and other grains in the list of ingredients.

Healthy Whole Grain



Besides, there are so many amazing health benefits to eating whole grains (including improved heart health). Eric recently wrote about 5 Ways Whole Grains Can Change Your Life, and if you haven’t read it, you should …

2. Have Fruit for Dessert


I have a major, major sweet tooth. But instead of reaching for a cookie, a well-thought out fruit-based dessert is a way smarter way to go … and you will be getting more fiber too. Something fun like Strawberry Coolers would be an awesome way to eat some fruit without feeling like you were, you know, having fruit for dessert. But really, I have my eyes on Fruit Kabobs with Pineapple Dip, which I am sure the whole family will go crazy for.

Eat Whole Grain

3. Go Crazy with Veggies


This can’t be said enough times: Eat as many vegetables as you want. Vegetables are full of nutrients, including fiber, so don’t skimp. Heck, have a second portion of salad, if you want (just go light on the dressing).

Healthy Green Beans

4. Have Beans and Other Legumes as Side Dishes


Lentils, kidney beans, garbanzo beans and more are perfect for side dishes—and they are great for getting a little extra fiber in your diet too. Lentil-Corn Pilaf sounds like a good one to start with.

Lentil Recipe

5. Snack on Nuts and Seeds


We go through a bag of dry-roasted almonds a week in my house. I love, love, love grabbing a handful when the temptation strikes. Also delicious for snacking are pumpkin seeds, peanuts and sunflower seeds. But just be sure to keep to portion sizes so you don’t accidentally eat too much.

Hmm, and after checking out this list, it seems that whole grain bread, toasted and spread with natural peanut butter would be a fabulous breakfast…or snack.

Whole Grain Snacks

Want to learn more about Eat. Live. Be. For a Better 2011? Check out (and like!) the Facebook page.

Sarah W. Caron (aka scaron) is a food writer, editor and blogger who writes about family-friendly foods and raising a healthy family at Sarah’s Cucina Bella.
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