How do I get enough fiber?
Achieving a goal of 25-35 grams of fiber a day may seem like an
impossible task to achieve. However, by making a few substitutions in
your diet you will be able to reach this goal easily. For example,
ready-to-use vegetables can allow chopped broccoli or carrots to be
added to casseroles or spaghetti sauce. Substitute whole-grain flour for
half or all of white flour when baking. Try to eat more beans and
lentils—kidney/garbanzo beans can be added to soups or salads. Black
beans can be combined with baked tortilla chips and salsa. I suggest
beginning each day with a high fiber breakfast cereal (containing 5 or
more grams of dietary fiber per serving). When snacking choose
fresh fruit or pre-cut raw vegetables and low fat dip.
Note: it is not recommended that you drastically increase fiber
intake, which can lead to digestive discomfort and bloating. I would
make changes gradually and increase fiber over time.