Eat brown rice instead of white rice. Whole-wheat bread Eat bran cereal for breakfast. Check labels on the packages for the amounts of dietary fiber in each brand. Some cereals may have less fiber than you think. Eat cooked beans each week.
Many people notice bloating, cramping or gas when they add fiber to their diet.
Making small changes in your diet over a period of time can help prevent this. Start with one of the changes listed above, then wait several days to a week before making another. If one change doesn't seem to work for you, try a different one. It's important to drink more fluids when you increase the amount of fiber you eat. If you don't already drink over 6 glasses of liquid a day, drink at least 2 more glasses of water a day when you increase your fiber intake.