Would you rather get your fiber from something other than a powder mixed with your favorite liquid? Then searching for natural fiber sources may mean seeking out the "big bang for the buck."

So says dietitian Janice Bissex, who provides these tips on meeting the recommended daily intake of 20-35 grams of fiber.

Nutritionists at the Harvard School of Public Health and the University of Texas Southwestern Medical Center for Human Nutrition say that eating fiber may reduce your risk of coronary heart disease and diabetes, among other conditions.

Getting fiber into your healthy eating isn't as hard as you may think. For example:

•  Start your day with a banana (3 grams of fiber);

•  Make your lunch sandwich with two slices of whole wheat bread (3 grams of fiber);

•  Eat a medium-sized apple for a mid-afternoon snack (3 grams of fiber);

•  Consume two-thirds of a cup each of lentils and corn (6 grams) with your dinner.

Congratulations, those foods add up to about 20 grams of fiber. But where do you go to reach the max of 35 grams?

You have a choice, says Bissex, author of The Moms' Guide to Meal Makeovers: Improving the Way Your Family Eats, One Meal at a Time.

Commercial products to pears

First, mix the commercial fiber products that you can easily dissolve in water or blend into a smoothie. But if you want your fiber from natural sources, Bissex says to look for the "hidden sources" that may allude most people.

She suggests that if you're a fruit lover, try pears and dried blueberries. While a medium-sized banana or apple each have three grams of fiber and plenty of other vitamins, minerals and antioxidants, a medium-sized pear has five grams of fiber. One-quarter cup of fresh blueberries has about one gram of fiber, but a fourth cup of dried blueberries has six grams of fiber.

The difference between fresh and dried blueberries raises an important point, Bissex cautions. While certain foods are very high in fiber,  "you can't talk about fiber in a vacuum," she says. "That same 1/4 cup of dried blueberries has 136 calories versus the 21 calories in the fresh berries, which means you need to consider your total daily calorie count when adding fiber."

Boning up on beans

Bissex also suggests eating canned beans - a fourth of a cup contains about three grams of fiber - or 10 black bean tortilla chips for the same amount of fiber.

When baking cakes or pancakes, she says, use ground flax seed - a fourth of a cup adds three grams of fiber. Flax seed also is a great source of omega-3 fatty acids, which are important for brain health.

Bissex herself adds canned pumpkin to her muffin recipes - a fourth of a cup provides two grams of fiber.

"It may seem like only 1 or 2 grams here and there, but it all adds up," Bissex says.

This information is based on an article written by Barbara Bourassa for Poise Life & Health, an online newsletter.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.