When you eat a healthy diet rich in whole grains, vegetables, and fruits, you usually get most of the fiber you'll need, which means you'll also be lowering your risk of diabetes, heart disease, diverticulitis, and constipation. Not a bad package deal. Officially, fiber is a type of carbohydrate that the body can't digest. Most adult women should shoot for over 20 grams of fiber a day; men should shoot for over 30 grams. Great sources are whole fruits and vegetables, whole grain breads and breakfast cereals, and all manner of beans. Read more

Boost your fiber intake by following Harvard's Healthy Eating Plate, which is rich in vegetables, fruits, and whole grains.

1. Go with whole fruit instead of juice. Whole apples and whole oranges are packed with a lot more fiber and fewer calories than their liquid counterparts.

2. Start the day with fruit. Get off to a great start by adding fruit, like berries or melon, to your breakfast. 

3. Check the label for fiber-filled whole grains. Choose foods that list whole grains (like whole wheat or whole oats) as a first ingredient. Bread, cereal, crackers, and other grain foods should have at least three grams of fiber per serving. Read Health Gains from Whole Grains. 

4. Eat more beans. It's easy to forget about beans, but they're a great tasting, cheap source of fiber, good carbs, protein, and other important nutrients.

5. Try a new dish. Test out international recipes like tabouli or whole wheat pasta, that use whole grains, or Indian dahls, which use beans.