Nutrition and DietHow to eat fiber if it is the first and tricks to...

How to eat fiber if it is the first and tricks to eat more

If you do not eat fiber regularly or it is the first time you consume it, it is best to add fiber to your diet little by little, progressively, to avoid digestive problems.

There is no doubt that fiber is an essential nutritional component in a healthy diet, since it is essential when it comes to preventing a wide variety of disorders and diseases, including some more serious diseases such as the benefits of fiber to prevent colon cancer, a malignant tumor that is curable in 90% of cases if detected early and in which following a diet rich in fiber helps to prevent it easily by exerting a protective effect.

The benefits of fiber do not end here, since it is particularly useful in the prevention of other disorders and health problems, such as constipation, for example, being adequate not only in its prevention but also in its reduction and even cure, to at the same time that it also improves intestinal transit effectively. On the other hand, we cannot forget other equally interesting nutritional qualities, such as: it helps to control cholesterol and blood sugar levels, in addition to reducing the risk of suffering from hemorrhoids or piles.

Regarding the recommended daily amounts of fiber, we must first take into account that it is not appropriate to exceed the consumption of foods with fiber, since in case of eating more than the recommended amount, far from being beneficial for our health can backfire. In this sense, many nutritionists advise consuming between 25 to 30 grams of fiber per day. And, even more, the most advisable thing is to try to add it to our diet progressively, little by little. Why?

Why should we add fiber to our diet little by little?

Fundamentally, we must add foods rich in fiber to our diet progressively because if we did not do so, digestive discomforts related to the introduction of a greater amount of fiber would appear, even more so if we do not usually eat this type of food regularly.

Among these digestive discomforts that can arise if we consume foods very rich in fiber without being used to or even exceeding their consumption, flatulence and gas, abdominal cramps and diarrhea stand out. In addition, as many nutritionists state, it can also decrease the absorption of certain nutrients by our body, such as minerals such as magnesium, iron, zinc and calcium.

Of course, if you have already suffered any of these symptoms you should not worry as it is absolutely normal. In fact, as soon as the natural bacteria present in our digestive system “get used to” consuming more fiber in your diet, these discomforts will tend to disappear.

How to eat more fiber progressively?

Since the key is to try to add fiber to our diet progressively, little by little, you can choose some of the following guidelines:

  • At breakfast: include a cereal rich in fiber. Today you can find many whole grains on the market. However, you should only opt for those that are truly whole and to which no sugar has been added.
  • In the food: you can alternate between bread, rice and normal and whole wheat pasta. You can also add grains, seeds, and dried fruits to your salads.
  • Between meals: you can include in your diet 3 or 4 pieces of fresh fruit with skin.
  • A week: you cannot miss at least two servings per week of legumes. It is advisable on this occasion to drink more water and fluids.

As we can see, actually adding fiber to our diet will bring us incredible benefits to our health, but as long as we do it little by little and progressively, even more so if we are not used to eating foods high in fiber every day.

Some tricks to eat more fiber in your daily diet

Consuming more fiber is one of the fundamental solutions that exist against constipation,  opting in our daily diet for fruits, vegetables and greens, and whole grains and bread.

We propose a series of tricks to consume fiber that will be of great help:

  • Breakfast is the most important meal of the day. Always try to have fruit for breakfast, especially the richest in fiber, such as oranges, kiwi, plum or figs.
  • If you can’t avoid consuming sweets and cookies, always opt for their whole variety.  Although at the beginning it may take you a bit to make yourself taste them, you will like them much more.
  • The salad cannot be missing in the daily diet, like the vegetables. When it comes to salad, it is more advisable to consume raw vegetables, thus taking advantage of their fiber.
  • Nuts are also ideal against constipation, since they act on the digestive process, helping the intestine to empty better. Opt for peanuts and almonds.
  • Do not forget to consume the liquid that our body needs every day to function properly.


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