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Article by Sylvie Martin

5 easy ways to eat more dietary fiber

Updated on 5 January 2024.

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Dish with fiberEating enough dietary fiber is important to help prevent chronic diseases such as diabetes, heart disease and certain types of cancer. Research also suggests that eating fiber-rich foods could boost weight loss by helping you feel fuller after eating.

But most of us only consume half of what we should. Nutritional guidelines recommend 25 to 38 grams a day. The average person consumes no more than 14 grams a day.

Fortunately, it’s not difficult to increase your fiber intake. So you can eat more dietary fiber by starting with these 5 simple tips.

1. Eat fruit

Eat your fruit and vegetables in their natural state instead of juicing them.

When they go through the blender, they lose most of the beneficial fiber they contain.

2. Read nutrition labels carefully

This is a very simple tip, since all you have to do is look for the foods that contain the most dietary fiber.

This is noted on all product labels. All you have to do is read!

3. Eat vegetables

And not just five a day!

In fact, you should aim higher. Many nutrition experts suggest ten a day, or even more.

The best thing to do is to make eating vegetables – preferably fiber-rich ones like greens and broccoli – a daily habit.

4. Don’t peel your fruit and vegetables

Another way to eat more dietary fiber is to avoid peeling the edible skins of fruits and vegetables whenever possible.

To avoid pesticide residues, wash skins thoroughly before eating, and opt for organic varieties when you can.

5. Eat beans, lentils and legumes

To eat more dietary fiber, you should eat beans, lentils and legumes more frequently.

These foods are high in fiber, satiating and inexpensive.

And even if they’re canned, simply rinse them in a colander before using to remove excess sodium.

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