Eat more fruits such as apples, pears, berries, oranges, and bananas
Choose whole grains like oats, brown rice, whole wheat bread, and quinoa
Add vegetables to every meal
Include beans, lentils, chickpeas, and peas regularly
Snack on nuts and seeds such as almonds, chia seeds, flaxseeds, and sunflower seeds
Replace refined grains with whole grain versions
Keep the skins on fruits and vegetables when edible
Start the day with high-fiber breakfast cereals or oatmeal
Add vegetables, beans, or seeds to soups, salads, and smoothies
Read nutrition labels and choose foods with higher fiber content
Increase fiber intake gradually
Drink plenty of water
Choose popcorn instead of low-fiber snack foods
Use whole fruit instead of fruit juice
Add bran to yogurt, cereal, or baked goods
Eat legumes several times a week