How To Increase Fiber Intake

There are several reasons for increasing daily fiber intake beyond the daily recommended amount. Eating more foods that contain fiber per day will result in optimal digestion, adequate levels of carbs (instead of high carbs that let your blood sugar level skyrocket) and a better satisfaction of your stomach in order to reduce cravings.

Below you will find ways to improve your intake of foods rich in fiber. This article includes:

  • Fruits high in fiber
  • Vegetables high in fiber
  • Other plants high in fiber
  • Underrated fiber sources
  • How to keep net carbs in mind


1. Fruits that will increase fiber intake



Among fruits, there is a huge variety of fiber bombs. Many these fruits are not only low carb, which means that they won't raise the blood sugar level much, but they are also fibrous enough to have a lasting effect on you. Here are some of the best sources:

  • Avocado
  • Blackberry
  • Raspberry
  • Cranberry
  • Apple
  • Pear
  • Blackberry

2. Vegetables high in fiber



The advantage of vegetables is that they are very likely to be low carb. Some of them are also high in fiber. The most notable ones are these:

  • Artichoke
  • Peas
  • Spinach
  • Sweet corn
  • Broccoli
  • Carrots
  • Brussels sprouts

3. Other plants that will boost fiber



Some plants are often overseen when it comes to a healthy diet. These include legumes, seeds and maybe even nuts. They either contain healthy fats or valuable protein.

  • Lentils
  • Soy beans
  • Peanuts
  • Chickpeas
  • Kidney Bean
  • Walnuts
  • Pecans

4. Unknown or underrated fiber sources



Image courtesy of -Marcus- / FreeDigitalPhotos.net


Here, I would like to talk in detail about some ways to increase fiber that many people don't know, forget about or totally oversee.


Mix weat bran into your protein shake 1 spoon

weat bran is a byproduct of flour production that contains lots of healthy nutrients and especially fiber. When you look at its structure, it's something you could put into a yoghurt, but I personally like to add it to my protein shake. Just add one talblespoon of this and you get a great fiber improvement for your body.

Eat pure popcorn

Most people associate popcorn with junk food. They think it's a typcial food for cinemas and that it will make you fat. But this is not necessarily the case. Think of popcorn as the very basic thing that it is in unsweetened, unsalted state. Without any form of processing included. The only thing you do is put the corn into the microwave. The final result is a snack that will fill your stomach very easily. Ever noticed how light this food is? You would have to go on and on to ever eat anything that weighs you down on the scale.

Have a ceral breakfast once in a while

I admit: As a low carb lover, I usually try to avoid cereals. This goes especially for muesli and other kinds of cereals that have fruits or chocolate pieces added to them. You have to be careful about what you eat. What you can do is mix your cereals yourself. Buy some very, very basic cereals that are high fiber and low carb, then add stuff like weat bran, a few nuts and other things you like.

Once or twice a week should be enough to give your body more fiber through breakfast.


Always check the net carbs



This piece of advice goes out to all of you who are trying to lose weight. While it can be helpful to add more fiber to your dieting efforts, a diet that has a lot of fiber may also contain a lot of carbs. In essence, fibers basically are carbs, we just don't count them as carbs because they can't be digested (that's why they are useful for the body).

The most important aspect are therefore net carbs. Calculating them is easy: Check a food you would like to learn more about (on wikipedia, for example), then read how many carbs it has. Then find out how many of them are fibers. Substract the fibers from the remaining carbs. What is left is the amount of net carbs. Net carbs are made up of sugars and complex carbs. These are the ones you are trying to keep low while on a diet.

I can give you a good example of this in my list of Fruits Low In Carbs.
If you really want the best list of foods high in fiber and low in carbs, check out The Top 20 High Fiber Low Carb Foods

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