Whether you spend your days tending your garden, hitting the links at your local golf course, or caring for your energetic grandchildren, one thing’s for sure: You need to get the most out of your day. What’s one way to help do that? Add more fiber to your daily diet.
Fiber is a vital nutrient at any age, but it’s especially critical as we get older, since our digestive systems can get a bit sluggish. Fiber-rich foods help keep things moving along. Fiber is found in whole fruits and vegetables, whole-grain breads and cereals, and beans – giving you plenty of delicious options for a high-fiber diet.
Truly a superstar nutrient, fiber contributes to health and wellness in many ways. Studies show increasing fiber intake can help lower the risk of heart disease, help keep the digestive system running smoothly by promoting regularity, and help curb hunger.
Let’s take a look at all the different ways fiber can help you live a full, active life, plus a few ways you can easily incorporate more fiber into your daily diet.
Fiber is a complex carbohydrate the body can't absorb or digest. There are two types of fiber. Soluble fiber dissolves in water and is found in foods like oats, peas, beans, and apples. It’s known for its potential to lower cholesterol levels when incorporated into a heart-healthy diet (5-10 grams recommended daily).
Insoluble fiber doesn’t dissolve in water. Instead, it moves through your digestive tract and helps other food move along with it, making it effective for good digestion and avoiding constipation. Insoluble fiber is found in whole grains, legumes, carrots, cucumbers, and tomatoes. Both types of fiber should be staples in your daily diet.
How fiber works in your body and why you need it
Whether you’re a morning person or a night owl, you can build healthy habits that help you feel your best. Give these suggestions a try.
Get the Most Out of Your Day
If you're a morning person:
If you're an evening person:
Add movement to your mornings. Start your day with gentle stretching or a walk. You’ll be instantly refreshed and recharged (yes, even without your morning coffee).
Try meditation. A few minutes of mindful breathing can help reduce stress.
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“
The first wealth is health.”
–Ralph Waldo Emerson
“
Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.”
–Jack LaLanne
Delicious High-Fiber Recipes Guaranteed To Satisfy
For fuel on the go, whip up these sweet, delicious energy bites. They provide 10% of the Daily Value of fiber. And they’re ready to enjoy in just 30 minutes. #FlauntYourFiber
No need to bake to get the wonderful flavor of banana bread. It’s right here in this filling, frothy smoothie that supplies nearly half the fiber recommended in a day. The grandkids will love it too! #FlauntYourFiber
A homemade cereal bar guaranteed to satisfy. With a perfect blend of sweet, salty, and nutrient-dense ingredients, these cereal bars can be made ahead and stored in an airtight container for up to five days. #FlauntYourFiber
When a chocolate craving hits, this is what you want on hand. This decadent fiber-filled bread has hints of cinnamon and vanilla. Pair it with a cup of coffee or hot tea to truly savor the moment. #FlauntYourFiber
Now that you know the benefits of fiber, plus all the delicious ways to incorporate it into your diet, it’s time to flaunt your fiber. With whole-grain fiber as part of your daily routine, you’ll be able to live your days to the fullest and feel like your best, most vital self.
Fiber One™ Original cereal
Click here to shop online for in-home delivery from your favorite retailers.
Fuel with fiber. A high-fiber cereal like FiberOne™ Original cereal for breakfast means you’ll get 65% of your daily recommended fiber – it’s a great way to jump start your digestive system.
Start your day with gratitude. While eating your breakfast, write down three things you’re grateful for. This simple practice puts you in the right mindset to take on the day.
Add a screen-free hobby to your evening. The blue light from screens can make it harder to fall asleep. Instead, try jigsaw puzzles, a crossword book, or reading.
Enjoy a high-fiber nighttime snack. Fiber helps you feel full and satisfied so you can be ready for a restful sleep without any hunger pains.
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Pumpkin Chip Fiber One™ Energy Bites
Test Your Fiber Knowledge
Are you a fiber expert or new to this vital nutrient?
Take this quiz to find out more about the benefits of fiber.
A diet rich in fiber can help provide which of these health benefits?
A. Help in lowering the
risk of heart disease
B. Help in relief from and
prevention of constipation
C. Help in curbing hunger
D. All of the above
Banana Bread Smoothie
Banana Bread Smoothie
Homemade Fiber One™ Original Cereal Bars With Walnuts and Dried Fruit
Homemade Fiber One™ Original Cereal Bars With Walnuts and Dried Fruit
Mexican Dark Chocolate Quick Bread
Mexican Dark Chocolate Quick Bread
If you're a morning person:
Add movement to your mornings. Start your day with gentle stretching or a walk. You’ll be instantly refreshed and recharged (yes, even without your morning coffee).
Fuel with fiber. A high-fiber cereal like FiberOne™ Original cereal for breakfast means you’ll get 65% of your daily recommended fiber per serving– it’s a great way to jump start your digestive system.
Start your day with gratitude. While eating your breakfast, write down three things you’re grateful for. This simple practice puts you in the right mindset to take on the day.
If you're an evening person:
Try meditation. A few minutes of mindful breathing can help reduce stress.
Add a screen-free hobby to your evening. The blue light from screens can make it harder to fall asleep. Instead, try jigsaw puzzles, a crossword book, or reading.
Enjoy a high-fiber nighttime snack. Fiber helps you feel full and satisfied so you can be ready for a restful sleep without any hunger pains.
Pumpkin Chip Fiber One™ Energy Bites
QUESTION 1
D. Fiber does it all, from helping to keep you regular to helping curb your hunger. It’s no wonder we should make fiber a priority in our daily diets!
GO TO NEXT QUESTION >
Whole grains contain three parts: bran, endosperm, and germ. Which part has the most fiber?
A. Bran
B. Endosperm
C. Germ
D. Fiber is found evenly
throughout the
whole grain
A. Bran is the fiber-rich outer layer of a whole grain. Find whole grains by looking for the word “whole” before the grain in the ingredients list.
GO TO NEXT QUESTION >
How many grams of fiber should you aim to eat daily?
A. 10 grams per 2,000 calories
of food
B. 20 grams for the whole day
C. 14 grams for the whole day
D. 14 grams per 1,000 calories
of food
D. The 2020-2025 Dietary Guidelines for Americans recommend a daily fiber intake of 14 grams per 1,000 calories of food.
GO TO NEXT QUESTION >
What is the Daily Value (DV) of fiber for food labeling?
A. 25 grams
B. 14 grams
C. 28 grams
D. 20 grams
C. The Daily Value (DV) of fiber for food labeling is 28 grams. This is based on a 2,000-calorie diet. Your specific Daily Value may be higher or lower depending on your calorie needs.
GO TO NEXT QUESTION >
How do you know if a food product is high in fiber?
A. The label states,
“Excellent Source of Fiber”
B. The label says it contains
20% of the Daily Value of Fiber
C. The label says the product
contains 7 grams of fiber
per serving
D. All of the above
D. A high-fiber food indicates that it contains >/= 20% of the Daily Value (DV) of fiber per labeled serving. 20% of the Daily Value (DV) of fiber or higher per labeled serving translates to an “Excellent Source of Fiber.” To qualify as a high-fiber food, the food must contain 5.6 grams of fiber or more per labeled serving.
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Fiber One™ Original Cereal
Recipes
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Chocolate Avocado Mousse Parfait
Banana Bread Smoothie
Fruit Cup with Fiber One Ricotta Crunch
Sweet & Savory
Indian-Inspired Trail Mix
DON'T MISS OUT ON THE SUGGESTIONS ABOVE TO BUILD HEALTHY HABITS
According to the 2020-2025 Dietary Guidelines for Americans, the recommended daily fiber intake is 14 grams per 1,000 calories of food. The Daily Value (DV) of fiber for food labeling is 28 grams. This is based on a 2,000-calorie diet. Your specific Daily Value may be higher or lower depending on your calorie intake. Continue reading for tips and recipes to help you add more fiber to your day.
CONGRATULATIONS
You are on your way to being a fiber expert!
Continue reading for recipes to add fiber to your day.
Saying YES to more fiber in your day is easy
From Registered Dietitian and Nutritionist, Lauren Harris-Pincus
From helping keep the digestive system running smoothly to helping curb hunger, fiber plays a significant role in a nutritious diet and balanced lifestyle. I recommend eating fiber-rich foods first versus reaching for powders and pills.
High fiber cereals are a versatile and delicious option for including adequate fiber into your day. I love using Fiber One cereal layered in a fruit and Greek yogurt parfait, ground to make a coating for onion rings or chicken cutlets, or covered in melted chocolate to create haystack cookies.
Take your fiber and “flaunt” it too. These recipes from registered dietitians and influential home cooks will have you and your family coming back for more. If only everything were this easy!
Saying YES to more fiber in your day is easy
From Registered Dietitian and Nutritionist, Lauren Harris-Pincus
From helping keep the digestive system running smoothly to helping curb hunger, fiber plays a significant role in a nutritious diet and balanced lifestyle. I recommend eating fiber-rich foods first versus reaching for powders and pills.
High fiber cereals are a versatile and delicious option for including adequate fiber into your day. I love using Fiber One cereal layered in a fruit and Greek yogurt parfait, ground to make a coating for onion rings or chicken cutlets, or covered in melted chocolate to create haystack cookies.
Take your fiber and “flaunt” it too. These recipes from registered dietitians and influential home cooks will have you and your family coming back for more. If only everything were this easy!