Boosting Your Daily Fiber with Family Friendly Foods

Fiber is a necessary part of our every day diet, yet the majority of Americans don't get the daily recommended amount. With all the processed, refined foods we eat, fiber is becoming a scarcity in today's typical diet. That can be fixed easily enough by paying attention to what you are eating and adding a few essential foods.

Dietary fiber is necessary to keep everything functioning properly within the body, but it is best known for keeping our bowel movements regular. Which is why so many people, adults and children, have difficulties with constipation these days. We eat white bread, white rice, and processed cereals and then wonder why we can't go to the bathroom! Anything that has lost the outer husk, such as white rice, has lost the majority of its fiber.

So, where can you get more fiber without resorting to special drink mixes and bland bran cereals? There are plenty of great sources, but your best bet is to start with whole grains. Since you will probably have a hard sell trying to get your kids to eat bran flakes, you may have to make the changes a bit more subtle. Try mixing your favorite cereal with a quarter cup of bran flakes instead of going in whole hog.

Switching from white bread to whole grain is another easy change to make. Most people enjoy the nutty taste of whole wheat bread, but if your family protests, look for a bakery that offers half and half, which gives you a bit more fiber anyway. Try making whole wheat pasta as well. You can also bump up the fiber in your daily meals by making brown rice instead of white. It does take a little longer to cook, but the health benefits are well worth it.

Just upping the amount of fresh fruit and vegetables in your diet can greatly increase the amount of fiber that you consume. Try adding an apple or orange each day to your lunch and snack on carrot sticks and broccoli florets dipped in your favorite salad dressing. An extra serving of cooked veggies at each meal can't hurt, either. If your kids aren't into vegetables, disguise them by blending them into other food. For example, liquefy cooked carrots and broccoli in the blender and add to regular spaghetti sauce, or add minced veggies to a pizza, topping with cheese to hide them.

Another great way to add some delicious fiber to your diet is to make smoothies. Just blend some ice and a cup of milk or yogurt with a cup and a half to two cups of your favorite fruit. This could be strawberries, bananas, or peaches, or even a combination of different ones. Kids adore this cool beverage on a hot day and you can be assured that they will be nice and healthy.

Making sure your family has enough dietary fiber can be a challenge sometimes, especially if you have picky eaters, but making the effort to find ways to get them eating healthier is part of being a good parent. Whether you opt for popcorn, fruit or vegetables, your family will be better off because of your decisions.