4 Weeks to More Fiber

No matter what your fitness and health goals are, there are a few things that you must do in order to be successful. One thing is to drink enough pure water throughout the day. Another is to increase your fiber intake.

The vast majority of people don't get nearly enough dietary fiber on a daily basis - and you probably don't either! But many fitness and health experts agree: fiber is the key to weight loss, weight maintenance, cancer prevention, and overall long-term health. The good news is that it's not really that hard to get more fiber in your diet. Many delicious whole foods are packed with the stuff!

Here's a simple, useful 4-week guide to increasing your fiber intake from Shape Magazine:

4-week fiber-up guide

Here's a four-week guide on how to up your fiber intake without uncomfortable side effects. Each week you'll add a fiber-rich option to one more of your meals, gradually building to 24–27 grams of fiber every day.

Week 1:

Every morning, supplement your favorite breakfast cereal with 1/4 cup of General Mills Fiber One (adds 7 grams of fiber). Enjoy one piece of fresh fruit too (adds 2–3 grams of fiber). *Fiber tally: 9–10 grams daily

Week 2:

For lunch, make a sandwich using 100 percent whole-wheat bread (adds 4 grams of fiber). Plus, have 1 cup of raw vegetables (adds 2 grams of fiber). *Fiber tally: 15–16 grams daily

Week 3:

For dinner, sprinkle 1/4 cup garbanzo, pinto or black beans on a salad, soup or stew (adds 3 grams of fiber). As a side dish, eat 1/2 cup sautéed dark leafy greens (adds 2 grams of fiber). *Fiber tally: 20-21 grams daily

Week 4:

Every day, snack on a piece of fruit midmorning and then again in the afternoon (adds 4–6 grams of fiber). *Fiber tally: 24–27 grams daily

See how easy that was?

Get more great fitness info from Shape Magazine...


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Fiber and Health