Eat 5 to 6 servings of fruits and vegetables daily. Leave skins on when possible.

Eat breakfast. Breakfast is one of the best fiber opportunities of the day – you can consume whole-grain toast, fresh fruit or fiber-rich cereal such as oats and bran.

Eat vegetables raw or steamed. Over-cooking reduces the fiber content of the foods, steam or cook only until tender but firm to bite.

Snack on high fiber fruits such as prunes, apricots, apples, oranges; when you are hungry in-between meals.

Eat legumes more often. Try lentil soups, stews or casseroles.

Eat more salads. Add nuts, seeds, sprouts and beans.

Eat whole fruits more than juice. Most of the fiber in fruit is found in the skin, seeds and pulp.

Use a variety of cereals – bran, oatmeal, whole-wheat flour, whole-wheat pasta, brown rice, bulgur and barley.