Eat more beans, lentils, and peas
Choose whole grains instead of refined grains
Add vegetables to every meal
Eat whole fruits instead of juice
Keep the skins on fruits and vegetables when edible
Snack on nuts and seeds
Use oats, barley, and bran in meals
Add chia seeds or flaxseeds to yogurt, oatmeal, or smoothies
Choose high-fiber cereals
Include salads and raw vegetables regularly
Swap white bread, rice, and pasta for whole-grain versions
Add beans to soups, salads, and wraps
Eat popcorn as a snack
Read nutrition labels and choose higher-fiber foods
Increase fiber intake gradually
Drink plenty of water
Spread fiber intake across the day