Tips For Increasing Fiber In Your Diet

* Substitute whole wheat flour for half or all of the flour in home baked goods.
* When buying breads, crackers and breakfast cereals, make sure the first ingredient listed is whole wheat flour or another whole grain.
* Use brown rice, whole grain barley, bulgur (cracked wheat), buckwheat, groats (kasha) and millet in soups and salads, or as cereals and side dishes.
* Try a variety of whole wheat pastas in place of regular pasta.
* Sprinkle bran in spaghetti sauce, sloppy joes, ground meat mixtures and casseroles, pancakes, and other quick breads, and in cooked cereals and fruit crisp toppings.
* Eat skins and edible seeds of raw fruits and vegetables.
* For high fiber snacks, eat fresh fruit and vegetables, whole grain crackers or popcorn.
* For lunches, pick crunchy vegetables stuffed in whole wheat pita bread, salads and hearty vegetable and bean soups.
* For dessert, bake berry pies, apples stuffed with prunes, dates, and raisins; fruit compotes; whole wheat fruit breads; brown rice or whole wheat bread puddings; and whole wheat cakes and cookies.
* Try Middle Eastern, Oriental and Mexican dishes that make liberal use of vegetables, whole grains and dried beans.
* Use whole grain or bran cereals for crunchy toppings on ice cream, yogurt, salads or casseroles. Nuts, toasted soybeans, sunflower kernels, and wheat germ also can add interesting flavors and increase the fiber content of you meal.
* Many vegetarian and high fiber cookbooks contain excellent high fiber recipes.

Note that many fiber values listed on labels, cookbooks and other reference materials use crude fiber values which are now outdated. Therefore, it is recommended that you use the dietary fiber values listed on the following pages when planning your meal menus.
http://www.midwestgastro.com/diet_nutrition/High_Fiber.html
High Fiber Health