Experts recommend increasing your daily intake of dietary fiber to between 20 and 35 grams.
Switch to whole grains. These include brown rice, barley, millet, amaranth and whole wheat.
Avoid white bread or any baked products made with white flour.
Add beans to your diet. Good ones are lentils, black-eyed peas, lima beans, great northern beans and chickpeas.
Eat more raw vegetables. Cooking can reduce the fiber content.
Add more fresh fruit to your diet.
Sprinkle bran flakes in your morning cereal.
Eat baked products made with wheat or oat bran.