Things you can do to eat more fiber

Most Americans consume barely half the recommended daily amount of fiber. Luckily, putting more fiber into your daily diet is easy.

• Keep apples, dried fruit, and a bag of baby carrots or popcorn around for snacking instead of chips.
• Try to eat vegetables raw or lightly cooked.
• Buy breads labeled as “whole grain” or “whole wheat.” Check the nutrition facts panel for 1.5 or more grams of fiber per slice.
• Add beans to soups, stews and side dishes. Green peas, lentils and chickpeas are also high in fiber.
• Scrub fruits and vegetables and eat with the peel on.
• Eat a piece of fruit instead of having juice.
• Start your day off with unprocessed whole grain bread, cereal, or oatmeal.
• Make home-cooked meals. Processed or prepared foods tend to be low in fiber.
• Check the Nutrition Facts labels on the foods you buy and look for more than 2 grams or more fiber per serving.
• Eat whole wheat pasta, whole wheat couscous, and brown rice instead of white.
• Eat potatoes with the skins on; they are a rich source of fiber.
• Use berries, figs, raisins and nuts to add more fiber to yogurt, oatmeal, cereals and salads.