How to Get More Fiber

Have you been thinking of adding more fiber to your diet? If so, you’re definitely barking up the right tree! The benefits of a high-fiber diet are many: not only has an adequate daily amount of some fiber sources been shown to help lower bad cholesterol and help with blood sugar, but it may even help regulate your weight management. It’s also important to note that there are different types of fiber (soluble and insoluble) with different benefits, and eating a wide range of healthy foods can help you consume them both.

But are there any specific eating plans that are better than others when it comes to getting more fiber overall into your diet? We took a look at some of the more popular diets out there and how they rate when it comes to high-fiber options!

The Best High-Fiber Diet Plan For You

The Mediterranean Diet

Touted for its ability to possibly reduce the risk of heart attack and stroke and lower bad cholesterol, the Mediterranean diet has origins in Greece and Southern Italy. Its focus is on plant-based foods, fish, nuts, and olive oil. Red meat is minimal, and wine is optional! Since fruits, vegetables (especially legumes), and nuts are all considered fiber-rich foods, following a Mediterranean diet is a great way to increase your natural fiber intake.

A Plant-Based Diet (Vegetarian/Vegan)

Shown to be beneficial for people dealing with obesity, diabetes, artery diseases, and and other conditions, a plant-based diet is rich in fresh fruits and vegetables, nuts, and whole-grain breads and pastas. Vegetarian diets skip out on meat, and vegan diets typically avoid any kind of animal product. Because of the heavy focus on greens, legumes, and whole grains, plant-based diets are a good high-fiber option.

The Paleo Diet

Based on the probable diet of our Paleolithic ancestors, the low-carb Paleo diet is all about focusing on lean meats, fish, fruits, vegetables, nuts, and seeds. It does not include grains, legumes, dairy products, or refined sugars. While beans and whole grains are traditionally high-fiber options, you can still get a healthy serving of fiber from vegetables, fruits, and nuts.

How to Get More Fiber in Your Diet

No matter what kind of diet you decide to follow, taking a fiber supplement is a great way to ensure you’re getting the adequate amount of daily fiber you need, which is roughly 25 to 38 grams a day for adults. Benefiber is a clear, taste-free plant-based prebiotic fiber that nourishes the good bacteria that exist naturally in your gut¹. Adults age 12 and above can stir two teaspoons of Benefiber into a 4- to 8-oz. beverage or soft food (hot or cold) three times daily. Each serving provides approximately 12 percent of our daily recommended fiber intake.

¹This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease