Tips on Increasing Dietary Fiber Intake

September 08, 2021

Need some help in adding more dietary fiber into your daily meals? Try these tips!

Up your legumes game

Legumes are a great source of fiber, easily include food such as beans and peas into your daily meals or replace meat with legumes for a healthier option.

Choose brown, not white

Slowly change your white rice to brown rice and aim to have at least half of your entire portion as brown rice, if not all.

Wholegrains are the best grains

When looking out for bread or pasta, look for whole wheat or whole wheat flour in the first item of the ingredient list. Some products will have labels indicating wholegrains too! They are healthier options over processed choices which have high glycemic index.

Eat more fruits and vegetables

Add vegetables to your favourite meats or have fresh fruits as desserts. Moreover, fruits and vegetables are also rich in vitamins, minerals and antioxidants!

Snack wisely

If you have a habit of snacking, pack your choices with nuts, dried fruits, wholegrain biscuits or fresh fruits.

Dietary fiber supplements

Taking dietary fiber supplement is another way to increase your daily fiber requirement. However, do note that they should not replace your food sources of dietary fiber entirely as food sources contain a variety of essential vitamins and minerals too. Some examples of ingredients in dietary fiber supplements include resistant maltodextrin, psyllium, wheat dextrin, inulin and methylcellulose.