Keep track of how much fiber you eat. Start by reading food labels. Then eat a variety of foods high in fiber, such as:
Whole-grain breads and cereals. Six servings a day give you about 12 grams of fiber. Include wheat and oat bran cereals, whole-wheat muffins or toast, and corn tortillas in your meals.
Fruits. Two servings a day give you at least four grams of fiber. Apples, oranges, strawberries, pears and bananas are good sources. (Note: fruit juice is bow in fibers)
Vegetables. Three servings a day give you at least six grams cf fiber. Add asparagus, carrots, broccoli peas and corn to your meals.
Legumes. One serving a day in place of meat gives you at least four grams of fiber. Try navy beans, lentils and chickpeas.
Seeds. A small handful of seeds gives you about three grams of fiber. Try sun- flower seeds.
