Tips for fitting in more fiber

Need ideas for adding more fiber to your meals and snacks? Try these suggestions:

• Jump-start your day. For breakfast, choose a breakfast cereal with 5 grams or more of fiber a serving. Opt for cereals with whole grain, bran or fiber in the name. Or add a few tablespoons of wheat bran that hasn't been processed to your favorite cereal. Top your cereal with sliced bananas, berries or other fruit.
• Switch to whole grains. Each day, make sure that at least half of the grains you eat are whole grains. Choose breads with at least 2 grams of fiber per serving. On the label, whole wheat, whole-wheat flour or another whole grain should be first in the ingredient list. Try other whole grains, too, such as brown rice, wild rice, buckwheat, whole-wheat pasta and quinoa.
• Bulk up baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Try adding crushed bran cereal, wheat bran or uncooked oatmeal to muffins, cakes and cookies.
• Learn to like legumes. Beans and members of the bean family such as peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
• Eat fruit and vegetables. They're rich in fiber as well as vitamins and minerals. Try to eat five or more servings daily. You can have fresh, frozen or canned fruits and vegetables. If you eat canned fruits, choose those that are canned in 100% fruit juice instead of syrup. If you eat canned vegetables, make sure they're low in sodium.
• Make snacks count. Whole fruits, raw vegetables, low-fat popcorn without salt and whole-grain crackers are all healthy choices. A handful of nuts or dried fruits that don't have added sugar also can be a healthy, high-fiber snack. Just be aware that crackers, nuts and dried fruits are high in calories.

High-fiber foods are good for your health. But adding too much fiber too quickly can lead to gas, bloating and cramping. Add fiber to your diet slowly over a few weeks. This lets natural bacteria in your digestive system adjust to the change.

Also, drink plenty of water. Fiber works best when it absorbs water. This makes your stool soft, bulky and easier to pass.