Slide show: Guide to a high-fiber diet

Jump-start your day

Start your day with a fruit smoothie. If smoothies aren't your thing, try a high-fiber cereal — one with 5 or more grams of fiber a serving. Look for the words "whole grain," "bran" or "fiber" in the name. Or bulk up your favorite cereal by adding a few tablespoons of unprocessed wheat bran. Then top with berries. In fact, it's a good strategy to eat fruit at every meal.

Keep the momentum going at lunch

An easy way to bump up the fiber in your diet is to include more beans. This black bean quesadilla is a smart alternative to a burger. Another easy trick is to add beans to soups and salads.

Pack a punch with dinner

As you plan dinner, keep in mind that fruits and vegetables should be about half your meal. Salads are an easy way to accomplish this. This grilled steak salad with roasted corn vinaigrette has nearly 10 grams of fiber.

If eating raw veggies isn't your thing, try adding cooked ones to sauces, soups and stews. For example, toss sauteed vegetables with whole-wheat spaghetti. Have some fruit for dessert to boost the fiber count.

Don't forget the snacks

Make your snacks count. Choose high-fiber snacks, such as edamame, nuts, fresh fruit and vegetables, and popcorn.