Tips for adding fiber to your meal

Depending on your age group and gender, nutrition experts suggest you to eat at least 21 to 38 grams of fiber per day for optimal health results. Research suggests that most of us aren't eating half that amount.

While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables and fruits, you can get the fiber you need to start reaping the health benefits.

FIBER FROM WHOLE GRAINS

Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.

Start your day with fiber. Look for whole grains cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more. If those cereals aren't to your liking, try adding a few tablespoons of unprocessed wheat bran to your favorite cereal.

Replace white rice, bread, and pasta with brown rice and whole grain products.

Experiment with wild rice, barely, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts-and you may love their tastes. Choose whole grain bread for toast and sandwitches.

Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white folur, since whole-grain flour is heavier than white flour. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies.

Add flaxeed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your totl blood cholesterol. you can grind the seeds in a coffee grinder or food processor and add to yogurt, appleasauce, or breakfast cereals.