Do you want to weigh less and stop gaining weight as you age? Eat more fiber. Fiber does more than make you regular. It reportedly increases satiety, enhances digestion, lowers cholesterol, reduces the risk of colon cancer, wards off heart disease, eases hemorrhoids, and diminishes varicose veins.

This fabled nutrient can conjure images of eating food the texture of cardboard and tasting like dry cement. Erase outdated stereotypes and embrace the following delicious ways to enjoy fiber.

1. Whole Grains.

The cereal aisle is full of high fiber breakfast choices. But, have you considered whole wheat spaghetti (6 g in a cup) or high fiber bread (6 grams in one slice)? If you eat oatmeal every morning, check the label and find the one with the most fiber (up to 10 grams per packet). Check labels diligently and find whole grain foods that also provide generous amounts of fiber.

2. Fruits.

You may know that figs and apples have high levels of fiber (2 g per fig and 4 g per apple), but there are other fruits with vibrant color and ample amounts of fiber. Raspberries have a whopping 8 grams per cup. Blueberries and strawberries have about 3 grams per cup and make great dessert components. Pears are often overlooked, but have 5 grams of fiber per serving. Don't forget about bananas and oranges with 3 grams per serving.

3. Vegetables.

Yes, broccoli has a decent amount of fiber at 5 grams per cup. Other, more exotic vegetables also have high levels of fiber. A cooked artichoke has an admirable 7 grams of fiber and only 60 calories. Acorn squash can be quickly made in the microwave and offers 6 grams of fiber. One medium beet offers a nice buttery taste with 3 grams of fiber. Saut the beet greens with a little olive oil and you just added 1 gram of fiber per leaf.

4. Beans and Nuts.

When dining at a Mexican restaurant, always order black beans. These healthy legumes pack 15 grams of fiber per cup. Lentils and spilt peas also have 15 grams per cup and can be enjoyed as delicious soups. Use almonds accents to gain 3 grams of fiber for 22 nuts. When dining at Japanese restaurants order the edamame appetizer and enjoy 8 grams of fiber per cup.

5. Pre-Packaged Snacks.

Read snack labels to find the food with the most fiber and the least calories. If you love yogurt, try high fiber versions of your favorite flavors. Packaged breakfast and snack bars are starting to offer more fiber and nutrition with fewer calories. Even the no-sugar added Fudgsicle has a decent 2 grams of fiber and only 40 calories. Make sure your microwave popcorn choice has at least 1 gram per two cup serving.

An important note-drink plenty of water when increasing fiber intake. According to the American Dietetic Association, you need 20-35 grams of fiber a day. Most people don't come near this level and fail to drink enough water when attempting to digest more fiber. Without water, the fiber will not move through the system easily and the benefits are wasted.

Resources:

Why You Need More Fiber

Fiber in Oats and Beans Helps Lower Cholesterol

High-Fiber Foods

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