Five Painless Ways to Get Your Fiber On

Bob Greene's Advice on What Foods to Eat to Get Enough Fiber in Your Diet

By LARA NAAMAN and JONANN BRADY

Abc News

Fiber is important to a healthy diet, but many Americans aren't getting enough of it. Most women under 50 are getting about 40 percent less fiber than they should. And men are even worse, getting only about half the recommended amount.

Fiber is good for your digestion and promotes weight loss, but it can also help prevent heart disease, Type 2 diabetes, colon cancer, diverticulitis and obesity.

Fiber-rich foods can also be a source of important nutrients, such as B vitamins, selenium and magnesium.

Bob Greene, author of "The Best Life Diet Cookbook," has the lowdown on fiber -- how much you need, easy ways to increase your fiber intake, and some surprising fiber-boosting foods you may not have known about.

Daily Fiber Recommendation

50 and younger

How to Get It

Eat high fiber cereals for breakfast. You can rack up one-third to one-half your daily fiber requirement in a 160-calorie bowl, because a lot of these high-fiber options have the added benefit of being low in calories. You want to stick to cereals that have at least 5 or 6 grams per serving.

Some high-fiber cereals include All Bran, Uncle Sam, Kashi Go Lean, Nature's Path Optimum Slim, Nature's Path Flax Plus, raisin bran and Special K Protein Plus.

Beans are a great source of fiber as well as other important vitamins and minerals. Black beans, lentils, pinto beans, garbanzo beans, red kidney beans and chickpeas are all great and can be easily incorporated into your diet.

Eat whole grain versions of staple foods. Eat brown rice, whole wheat pasta (or as an interim step, have a fiber-enriched or partially whole wheat pasta), barley, bulgur wheat and quinoa, and use whole grain crackers and bread.

One-hundred percent whole wheat breads, tortillas, English muffins and pitas contain twice the fiber and almost half the calories of their all-white counterparts.

Some products include Wasa Crispbread (multigrain, hearty rye and fiber rye are all good choices), Barilla whole grain pasta, Flatout flatbread multigrain wrap, Peppperidge Farm 100% Natural and 100% Whole Wheat Reduced Sodium Bread.

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