Eat more vegetables at meals
Add fruit to breakfast and snacks
Choose whole grains instead of refined grains
Use whole wheat bread, brown rice, oats, and quinoa
Include beans, lentils, and peas regularly
Snack on nuts and seeds
Add chia seeds or flaxseed to yogurt, oatmeal, or smoothies
Keep the skins on fruits and vegetables when edible
Choose high-fiber cereals
Replace white pasta with whole grain pasta
Add vegetables to soups, salads, and sandwiches
Eat popcorn as a whole-grain snack
Increase fiber gradually
Drink enough water throughout the day
Read nutrition labels and choose higher-fiber foods