Soluble fiber sops up these bile acids and then excretes them in the stool. The best way to increase fiber is to make plant foods the foundation of your diet. A good source of fiber contains at least two grams per serving. Most packaged foods indicate the amount of fiber on the label. Other good sources are prunes, peas, rice bran, corn, apple pulp, bananas, pears, citrus fruits, carrots, strawberries, raspberries, and blueberries.
Insoluble fiber softens stools.
Fiber Factoids High fiber foods are naturally low in fat and cholesterol. Instead of fruit juice, eat the whole fresh fruit, including thin skins and pulp. It's very important to increase your fiber intake gradually to avoid bloating, gas, and abdominal discomfort-go slowly. Canned beans produce less gas, but are often loaded with salt. People with high blood pressure who are sensitive to salt should read all labels carefully and avoid foods with high sodium.