6 easy ways to get more fiber

Consumer Reports News: November 10, 2009 11:48 AM

Eating a diet rich in fiber foods such as oat bran, beans, and most produce can help lower your risk of heart disease and type 2 diabetes, and aids digestion. But many of us hear the word "fiber" and immediately think bulky, coarse, and unpalatable. Our sister publication, ShopSmart, suggests these easy, appetizing ways to get your fit in your daily serving (25 to 30 grams) of fiber:

• Add kidney beans or chickpeas to soups, salads, and pastas. Legumes are an undervalued source of fiber, and they’re inexpensive.

• Put raw berries on cereal or pancakes or in salads. A cup of raspberries, for example, has 8 grams of fibers.

• Eat fruits with the skin on and don’t peel potatoes before you cook them.

• Add a bit of crushed bran cereal to muffins, casseroles, meatloaf, cakes, cookies, and other baked dishes.

• If you can’t stomach a high-fiber cereal on its own, mix it with your favorite low-fiber cereal.

• Swap your white products—bread, rice, and pasta—for whole-grain versions.

Ginger Skinner

Find out how fiber can help cut your risk of colonic diverticular disease and take a look at the evidence for fiber supplements in treating irritable bowel syndrome (subscribers only).

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