Eating a high-fiber diet: Benefits and tips

Although increasing fiber intake can help aid digestion, a person can consume too much fiber.

According to one 2022 reviewEating too much natural fiber without drinking enough water can lead to:

Additionally, people with digestive problems, such as Crohn’s disease, should limit their fiber intake under medical supervision.

If a person wants to increase the amount of fiber in their diet, the NHS recommends that a person gradually introduce high-fibre foods over the course of 23 weeks and drink plenty of water. A person can aim to drink 34 pints, or 1.52 liters, of water per day.

Learn more about how much fiber is too much.

Some foods are better sources of fiber than others. According to Dietary Guidelines for Americans 20202025The following foods are good sources of fiber.

Seed

The following table summarizes cereals that are high in fiber.

fruit

The following table lists fruits that are high in fiber.

Vegetable

The following table lists vegetables that are high in fiber.

Beans and legumes

The following table summarizes beans and legumes that are high in fiber.

Nuts and seeds

The following table lists nuts that are high in fiber.

A person can increase fiber in their diet by:

• Choose cereals with more fiber than other breakfast cereals.
• Choose wholemeal or multigrain bread instead of white bread.
• Choose brown rice instead of white rice.
• Eat potatoes with their skins on, such as baked potatoes or boiled new potatoes.
• Add legumes, such as chickpeas, to dishes like curries or salads.
• Eat seeds or nuts as snacks.

A person can also aim to eat a diet rich in fresh fruits and vegetables. Ways to incorporate fruits and vegetables into your diet include:

• Add fruit to breakfast cereal
• Eat fruits or vegetables as a snack or dessert
• Include a salad as part of your packed lunch
• Use stir-fried vegetables
• Choose vegetarian dishes, such as vegetable curry, as your main dish

Meal suggestions

A person can try the following meal suggestions:

The following section covers common questions about fiber.

Which food has the most fiber?

According to Dietary Guidelines for Americans 20202025, unsweetened high-fiber ready-to-eat cereals are the best source of fiber compared to standard serving sizes. Apote, artichokes and navy beans are also great sources of fiber.

Can you lose weight with a high-fiber diet?

Have some evidence that people can lose weight with a high-fiber diet. This may be because high-fiber diets make people feel full and reduce how often they eat. However, more research is needed to confirm this theory.

Are fiber supplements beneficial?

In a thorough way Reviewed in 2017 Among the scientific literature, research suggests that, although fiber supplements may provide a variety of benefits, they may provide fewer benefits than those associated with dietary fiber. .

Eating a diet high in fiber can contribute to healthy digestion. It may also have other health benefits, such as helping to reduce the risk of developing bowel cancer and improving the health of gut bacteria.

If a person wants to add more fiber to their diet, they should aim to introduce fiber-rich foods for several weeks and drink plenty of water to avoid dehydration.

Some medical conditions may require a person to monitor their fiber intake under the supervision of a medical professional.