Add fiber to your meal plan slowly and stick with it so that your body can adjust to the change. Increasing your fiber intake too quickly can contribute to gas and bloating. Increase your intake of fiber slowly and remember to drink enough water – ideally six to eight 8-ounce glasses per day.

Here are some simple ways to get more fiber:

Pick a Cereal that Provides Fiber

Choose cereals containing whole-grain or bran when shopping. Start your day with a bowl of high-fiber cereal ("best choice" would provide at least 5 grams of fiber per serving), a glass of fat-free milk and a piece of fruit. Consider sprinkling a high-fiber cereal on top of your favorite cereal, yogurt or applesauce or add crushed bran cereals to pancakes, cookies, muffins and breads. Kellogg Company has a wide variety of cereals and snacks that provides a source of fiber.

 

Choose Whole Wheat

Choose fiber-rich whole wheat or whole grain bread and rolls instead of products made with white flour. Try whole wheat flour tortillas, pitas and pasta.

 

Eat More Fruit

Enjoy seasonal fruits like berries, apples, peaches and pears. Eat more dried fruits like raisins, cranberries, prunes, dates and apricots. Leave the skin and peels on your fruit and vegetables for more fiber. Finally, eat fruit or vegetables, instead of drinking their juice.

 

Include More Legumes

Include more legumes (such as kidney beans, black beans, chick peas, or lentils) in soups, stews, casseroles, dips and chili.