The answer is - eat your fruits, vegetables and foods made from grains. Yes, a diet high in fiber-rich fruits, vegetables and whole grains can help reduce the risk of heart disease. High-fiber foods are also low in fat and may have other benefits. The goal for fiber intake is 20 - 35 grams of fiber each day. You can achieve that goal by including at least five servings of fruits and vegetables and choosing 6 - 11 servings of breads, cereals, rice and pasta each day.
Some foods do have more fiber than others.
Add one high fiber food, adjust to it, then add another. And when you increase fiber, always remember to drink more beverages to keep the fiber moving through your digestive tract.