How to Get the Most From High Fiber Foods?

1. Choose a wide variety of high-fiber foods to get enough of both insoluble and soluble fiber.
    
2. Add fiber to your diet gradually to lessen unpleasant side effects, such as gas and bloating.
    
   * Start by including a serving of whole-grain cereal at breakfast each day.
    
   * Then add one or two more servings of other fiber-rich foods to your diet every other week or so.
    
   * Cut back if you experience too much abdominal discomfort.
    
3. Drink at least 8 oz glasses of water a day to insure the proper action of high-fiber foods and to help prevent con stipation and dehydration.
    
4. Use the Fiber Content of Foods Guide to determine the amount of fiber you are consuming. The typical American diet contains less than 10 grams of fiber a day. The recommended daily intake of fiber is 25 to 35 grams per day.