In an earlier post on this blog, I explored some of the many different ways dietary fiber can provide health benefits (Dietary Fiber: Can it Help You with Weight Loss?). Today, I’d like to continue the discussion of a high fiber diet for weight loss with some more tips on how to go about including more fiber in your meals and snacks.

The key is coming up with a balance. You want to have the benefit of the fiber for greater satisfaction and less hunger without going over your calorie allotment for the day. This means you need to be careful with your food choices.

First of all, how much fiber is enough? The general rule is 20 to 35 grams of fiber a day. If we look at the recommendations made by the Food and Nutrition Board of the National Academy of Sciences, the more precise recommendation is 25 grams per day for adult women under the age of 50. Over the age of 50, the recommendation drops to 21 grams per day. (For men the values are 30 grams over the age of 50 and 38 grams for younger men.)

So how do you go about boosting fiber intake with food and still keep your total caloric intake under control? The single best way to do this is to eat lots of fruits and vegetables. When you eat a meal, plan to have at least half the food on your plate be fruits and vegetables.

Other good choices for adding fiber to your diet include beans, lentils, peas, and whole grain breads and cereals. Nuts and seeds offer lots of fiber and many nutrients but tend to be high in calories so go easy with these. Also, when choosing whole grain breads and cereals, take time to read the nutrition label. Look for cereals with a minimum of 4 grams of fiber per serving without at the same time having a high sugar and total calorie count.

When buying whole grain breads look to see that a whole grain is listed as the first ingredient. Try to find selections that offer a minimum of 2 grams of fiber per slice. Three or four grams would be better. And watch the calories per slice, 70-80 calories is plenty. Finding bread with lots of fiber and less than 70-80 calories may be difficult. However, many breads top 110 calories per slice so be careful!

Here’s a short list for some more ideas:

-Choose fresh fruits and vegetables when available (see Best High Fiber Low Calorie Summer Fruits and Vegetables) without added sugar or other sauces (choose frozen when fresh is not available)

-Carefully wash fruits and vegetables and eat without peeling if appropriate for extra fiber and nutrients (scrub if necessary)

-Top oatmeal and other whole grain cold or hot cereals with slices of fruit or berries

-Add chickpeas or beans to salads

-Layer chopped fresh fruit with plain yogurt and some of your favorite high fiber whole grain cereal for a filling yet low calorie mini-meal

-Make whole grain pancakes or waffles and top with sliced fruit

-Choose to use whole wheat pasta and brown rice (watch your portions!)

-Limit fruit juices, dried fruit, nuts, and seeds

What about gas? Yes, bacteria in the gut can act on fiber to produce methane gas. According to Dr. Andrew Weil, some people tolerate high fiber diets better than others. However, he believes it may be a matter of building up tolerance. His suggestion is to increase your dietary intake slowly over time. If it continues to be a problem you might consider taking an anti-gas over-the-counter product such as Beano.

Do remember to drink plenty of water! If you neglect to drink enough water, fiber can actually promote constipation. Be sure to drink six to eight glasses a day.

O.K. I’ve given you some tips to get you started. How about sharing some of your ideas for high fiber meals and snacks by posting in the comments?