INCREASING FIBER

Recommendations:
Goal: 20-35 grams of fiber per day. See handout: Dietary Fiber Content

Tips to Consider:

• Increase gradually to develop a tolerance to higher fiber intake
• Include a high fiber choice at every meal instead of a lot at one meal. For example, a high fiber cereal at breakfast, whole grain bread at lunch, vegetables with supper.
• Drink plenty of fluids. Fiber works by absorbing fluid. Without enough, it may be binding instead of beneficial.
• Exercise daily. Movement helps the body move food through the intestinal tract.

If texture is a problem:
Try wheat bran or unprocessed bran. These are nearly flavorless, light flakes of bran. They can be added to many different types of dishes such as:

• Soups, casseroles
• Muffins, quick breads
• Hot cereals
• Smoothie drinks

Hint: When adding to muffins or quick breads, increase the liquid in the recipe equal to the amount of bran. This will prevent a dry, crumbly texture. For example, if you add ¼ cup of bran, add an extra ¼ cup of water or milk to the recipe.

Store wheat bran, flax, or wheat germ in the freezer. All contain some oil and will become rancid. Recommended storage: Up to 6 months.

Smoothie

• 1 banana (fresh or frozen)
• ¾ cup milk or soymilk
• 1⁄2 teaspoon vanilla (optional)
• 3⁄4 cup orange juice
• 1-tablespoon wheat bran
• (1-2 tablespoons of sugar or honey if desired)

Other optional ingredients to try:

• 6-8 baby carrots
• 2-3 ice cubes
• ½ cup fresh or canned fruit such as strawberries, pineapple, or peaches

Blend until smooth in blender or food processor. (Carrots will be somewhat chunky) Drink within 15-30 minutes, as bran will cause thickening.