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
½ teaspoon vanilla (optional)
¾ 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.
