Instead of refined flour, roll chicken in whole grain flour, wheat bran or oat bran before baking. Use oatmeal or oat bran in place of bread crumbs in meatloaf or meatballs. Substitute cooked dried beans for part or all of the meat in casserole recipes. Use in soups, salads and sandwich spreads. Drink more fluids.
Water is what helps fiber work.
Without it, insoluble fiber can block the digestive system. Spread fiber throughout the day. As a general rule, try two servings of fiber-containing foods at each meal. All the benefits of fiber will not outweigh the problems that come with too little physical activity.