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Action Plan: 7 ways to fiber up

We need 20 grams (g) to 35 g of dietary fiber each day, but the average American gets only 14 g to 15 g. Try these ways to get more fiber into your diet:

  1. Begin with breakfast. Start your day with a bowl of high-fiber breakfast cereal or oatmeal.
  2. Pump up the produce. Top cereal with berries. Stir chopped frozen broccoli into spaghetti sauce.
  3. Go with the (whole) grain. Trade in white rice, breads and pastas for brown rice and whole-grain varieties.
  4. Skip the chips. Munch on popcorn instead.
  5. Take a culinary journey. Explore ethnic cuisines like Indian or Middle Eastern dishes that use ample amounts of whole grains and legumes. Try tabbouleh salad for lunch.
  6. Bake with bran. Add crushed bran cereal or unprocessed wheat bran to baked foods like muffins, breads or meatloaf.
  7. Lavish with legumes. Add kidney beans, chick peas or white beans to canned soup or a tossed salad.