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Re-activate• Add kidney beans or chickpeas to soups, salads, and pastas. Legumes are an undervalued source of fiber, and they're inexpensive.
• Put raw berries on cereal or pancakes or in salads. A cup of raspberries, for example, has 8 grams of fibers.
• Eat fruits with the skin on and don't peel potatoes before you cook them.
— Ginger Skinner• Add a bit of crushed bran cereal to muffins, casseroles, meatloaf, cakes, cookies, and other baked dishes.
• If you can't stomach a high-fiber cereal on its own, mix it with your favorite low-fiber cereal.
• Swap your white products—bread, rice, and pasta—for whole-grain versions.
Find out how fiber can help cut your risk of colonic diverticular disease and take a look at the evidence for fiber supplements in treating irritable bowel syndrome (subscribers only).
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