1. Keep in mind that a high-fiber diet may tend to improve:
   Chronic constipation
   Coronary heart disease
   Hemorrhoids
   Diabetes mellitus
   Diverticular disease
   Elevated cholesterol
   Irritable bowel syndrome
   Colorectal cancer
2. Try to double your daily fiber intake.
   Average American intake: 10-15 grams per day
   Recommended intake: 20-35 grams per day
3. Understand what fiber is, where it comes from:
   Insoluble fiber
   Cereals
   Wheat/wheat bran
   Whole grains
   Soluble fiber
   Brans
   Fruit
   Oatmeal/oat bran
   Psyllium
   Vegetables
4. Substitute high-fiber foods for high-fat and low-fiber foods.
5. Keep your daily fiber intake stable. Consider a fiber supplement if you:
   Travel
   Eat away from home often
   Find it difficult to get enough fiber through food choices alone
6. Don't shock your system: Increase fiber levels in your diet gradually.
7. Always increase fluids (water, soup, broth, juices) when you increase fiber.
8. Add both soluble and insoluble fiber, from a variety of sources.

9. Compare fiber content of foods: Grams of Fiber
   

1 cup of Rice Krispies®	1
1/3 cup of 100% Bran®	9
1 slice of white bread	0.5
1 slice of whole wheat bread	1.4
1/2 cup white rice	0.5
1/2cup brown rice	1.5
Bowl of chicken broth	0
Bowl of thick vegetable (minestrone) soup	1

Choose foods high in fiber content.

• Fruits
  Artichokes
  Apples, pears (with skin)
  Berries (blackberries, blueberries, raspberries)
  Dates
  Figs
  Prunes
• Vegetables
  Beans (baked, black, lima, pinto)
  Broccoli
  Chick-peas
  Lentils
  Parsnips Peas
  Pumpkin
  Rutabaga
  Squash (winter)
• Other Good Fiber Choices
  Barley
  Bread, Muffins (whole wheat, bran)
  Cereals (branflakes, bran, oatmeal, shredded wheat)
  Coconut
  Crackers (rye, whole wheat)
  Nuts (almonds, Brazil, peanuts, pecans, walnuts)
  Rice (brown)
  Seeds (pumpkin, sunflower)
  

Eating high-fiber foods is a healthy choice for most people. If you have ever received medical treatment for a digestive problem, however, it is very important that you check with your doctor to find out if a high-fiber diet is the right choice for you.