Harvest Health at Home: Add Fiber to Your Diet (FN1459, Revised July 2021)
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Having more fiber in your diet helps lower blood cholesterol and prevents constipation, and may help prevent cancer. Many people shortchange themselves on the 20 to 35 grams per day fiber recommendation. The average American consumes 10 to 15 grams of fiber per day.
Determine which foods are fiber-rich, then select the foods you will add to your diet.
Whole-wheat bread | Fresh orange | Sugar cookies | Potato chips |
Sugar | Bran cereal | Oatmeal | Raisins |
Broccoli | Lentil soup | Fresh vegetables | Fresh fruits |
Pinto beans | Sausage | Apple juice | Brown rice |
Ice cream | Fried eggs | Peas and corn | Bran muffins |
Key: You should not have selected sugar, ice cream, sausage, fried eggs, sugar cookies, apple juice or potato chips.
Try this easy, fiber-rich recipe.
Split Pea or Lentil Soup
½ c. uncooked lentils or split peas
1 small onion, sliced thin
1 small stalk celery, chopped
¼ c. tomato sauce
2 c. water
Salt, pepper (to taste)
Wash the lentils or peas. Put all ingredients in a kettle. Heat to boiling, cover and simmer for 30 minutes or until lentils or peas are tender.
Makes 2 cups.
Nutrition information per cup: 170 calories, 7 grams (g) fiber, 0.5 g fat, 32 g carbohydrate and 11 g protein.
Fiber Up Your Menu
These two menus show how to modify your menu to increase the fiber and decrease the fat content by making healthier choices all day. Remember to increase your fiber intake slowly, and drink plenty of water to avoid digestive upset.
Original Menu | Fiber-rich Menu | |
Fried eggs |
Morning | Raisin Bran cereal with skim milk Oat Bran Banana Bread (see FN1458) Fresh orange slices Coffee |
Canned tomato soup Turkey sandwich on white bread with mayonnaise Brownie Coffee and milk |
Noon | Split pea or lentil soup Turkey sandwich on whole-wheat bread with lettuce and tomato Oatmeal raisin cookie Skim milk |
Fried chicken Mashed potato with butter Tomato juice White bun Ice cream w/chocolate sauce |
Evening |
Baked chicken (don't eat skin) |
Sugar cookie Potato chips Grape juice Ice cream |
Snacks | Fresh apple slices with cinnamon Popcorn Raisins |
Approximate fiber total based on typical serving sizes: 3 grams Approximate fat total: 115 grams |
Approximate fiber total based on typical serving sizes: 35 grams Approximate fat total: 28 grams |
For more information on this and other topics, see www.ag.ndsu.edu/food.