Dietary fiber is an essential plant-based nutrient found in fruits, vegetables, whole grains, and legumes. Fiber helps normalize bowel movements by moving fluid and waste through the digestive tract. Fiber-rich foods have been shown to reduce the risk of colorectal cancer and other digestive diseases, lower cholesterol, help control blood sugar, and aid in achieving a healthy weight.
Most people do not meet the recommended daily fiber intake. The handout below provides the minimum recommendations for men and women and offers suggestions of high fiber foods to eat to increase your daily total.
Try to incorporate one high-fiber food into a meal or snack each day. In addition, remember to drink plenty of water.
- Larson, Holly. “Easy Ways to Boost Fiber in Your Daily Diet.” EatRight, Academy of Nutrition and Dietetics, 19 Dec. 2019.
- “How to Add More Fiber to Your Diet.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 16 Nov. 2018.