We’ve all heard that fiber is an essential part of our diet. A diet that’s high in fiber helps keep your bowel movements regular, helps control your cholesterol and blood sugar levels, and can even help you lose weight!¹ But what exactly is dietary fiber, and how do you know if you’re eating enough of it? Here are some facts regarding fiber and tips on increasing your fiber intake daily.

What Is Dietary Fiber?

Dietary fiber is the part of food that your body doesn’t digest.¹ It passes through your digestive tract and out of your body in the form of, well, poop. The bulk provided by dietary fiber, coupled with the slow movement of high-fiber foods throughout your body, tends to make you feel full quicker and longer than foods that are low in fiber. This feeling of satiety can result in the consumption of fewer calories and, therefore, weight loss. Fiber can also help control your blood sugar levels by slowing down the breakdown of carbohydrates and the absorption of sugar in your body.²

What Foods Are High in Dietary Fiber?

Here are some foods that are high in dietary fiber to incorporate into your diet:^1,2,3

1. Whole grain products (oatmeal, brown rice, wild rice, 100% whole wheat bread, and whole wheat pasta)
2. Fruits and veggies
3. Beans, peas, and other legumes
4. Nuts and seeds

Whole Grain vs. Refined Grain

Whole grain means that the grain hasn’t been processed and that it contains all three components of the grain kernel: bran, germ, and endosperm.³ Refined grains (such as white bread and white rice) have been milled, meaning the bran and the germ have been removed.^3,4 But what’s so important about the bran and the germ? Bran is rich in dietary fiber, B vitamins, and minerals, and the germ is rich in B vitamins, vitamin E, antioxidants, and healthy fats.^3,5,6,7 When you choose refined grains over whole grains, you miss important nutrients and antioxidants!

5 Tips for Increasing Fiber Intake

Check out these five tips for increasing your fiber intake on a daily basis:

1. Keep your fruits and veggies unpeeled: When possible, leave the skin and peel on fruits and vegetables to help you get more fiber and antioxidants.⁸
2. Have cereal or oatmeal for breakfast: Start your morning with high-fiber cereal or oatmeal.^1,2 The Mayo Clinic recommends looking for options that have more than 5 grams of fiber per serving.¹
3. Choose whole grains: Go for whole grains instead of refined grains.^1,9 The best way to determine if a product is a whole grain is to check the ingredients label for the word “whole” before the first ingredient, such as “whole wheat flour” or “whole grain brown rice.”¹⁰ If you see the word “enriched flour” or “bleached flour,” your product is not whole wheat.
4. Eat whole fruits and vegetables instead of juices: Eating fresh fruits and vegetables whole provides more fiber than juicing them.^11,12
5. Drink lots of water: Make sure to drink plenty of water to stay hydrated and prevent constipation.^1,2

Adding fiber to your diet is a great way to help lower your risk of diabetes, feel full after eating, avoid or relieve constipation, and much more.^1,2 However, the Centers for Disease Control and Prevention (CDC) recommends slowly adding fiber to your diet. Otherwise, it can lead to issues like bloating, gas, and diarrhea.² So, take it slow and start today so you can reap the benefits of high-fiber foods!