Detox your Diet: 12 easy ways to increase fiber into your diet

by Dr. Sharleen Hawco ND January 05, 2009

  1. Eat 2 cups of fruits and 2.5 cups of vegetables a day.
  2. Snack on high-fiber fruits such as pears, raspberries or strawberries and dried fruits such as prunes, dried apricots or raisins. Remember to eat the skin of the fruits, since there is a lot of fiber in the skins.
  3. Include the higher fiber vegetables in your diet, such as corn, peas, potatoes (with skin), sweet potato, broccoli, Brussels sprouts, carrots and turnip.
  4. When you're shopping, look for products that are high in fiber. (To be labeled a "source of fiber" label, a product must have 2 grams of fiber per serving. Products labeled as "high" contain 4 grams and if they're marked "very high," they must contain at least 6 grams of fiber)
  5. Eat more whole grains: whole wheat bread, cereals & pastas. Include other whole grain foods such as barley, brown rice, buckwheat groats (kasha), flaxseed, bulgur, kamut, spelt, oatmeal, oat bran and millet. (If these grains are new to you, look for recipes that use them as side dishes, in soups, stews or salads)
  6. Buy 100% whole wheat bread. When it says "multigrain," check to see what the largest ingredient is. If the first ingredient on the list is enriched white flour, you aren't getting as much of the whole grain as you want. Wheat flour does not mean whole wheat flour. Just because a bread is brown or dark in color, does not mean it is whole wheat.
  7. Add fiber to a sandwich with tomatoes, cucumbers, peppers, shredded carrots or dark leafy greens.
  8. Eat breakfast cereals with at least 4 grams of fiber per serving.
  9. You can increase your fiber by adding 1 - 2 tablespoons of wheat bran, oat bran or ground flax to your cereal, yogurt, applesauce, casseroles and soup. Choose baked goods that include whole wheat flour, bran, oatmeal, raisins, poppy seeds or sesame seeds.
  10. There is a lot of fiber in lentils and legumes. Make lentil or bean soups, add barley, beans or lentils to casseroles. Add chickpeas to pasta or green salad or refried beans to taco and burritos. Buy or make hummus or other bean dips and serve with cut up vegetables or wedges of whole wheat pita.
  11. Add a handful of seeds or nuts to a salad or stir-fry.
  12. As you start to increase your fiber intake, go easy. Too much, too quickly can make you pretty uncomfortable. Start slowly and spread your fiber throughout the day. Also, be sure to drink lots of water to help the fiber do its job.
Dr. Sharleen Hawco ND
Dr. Sharleen Hawco ND


Leave a comment

Comments will be approved before showing up.


Also in News

Your journey to a nontoxic life starts today!
Your journey to a nontoxic life starts today!

by Dr. Sharleen Hawco ND May 24, 2017

Read More
Detox Your Halloween: Heavy metals contaminate Halloween Makeup
Detox Your Halloween: Heavy metals contaminate Halloween Makeup

by Dr. Sharleen Hawco ND October 04, 2016 1 Comment

I'm really happy to have found a few sources for safe Halloween face paint. It quite literally makes me cringe knowing that the vast majority of face paints used on children contain harmful heavy metals that are readily absorbed into their skin. 
Read More
Products We Love: Baby Jack & Co Sensory Educational Lovey
Products We Love: Baby Jack & Co Sensory Educational Lovey

by Simon Rodrigue September 28, 2016

Read More
Get $5 + our seven quick tips on detoxing your life