Getting more fiber

• Substitute some whole grain products for up to half of the flour called for in recipes.
• Boost fiber intake by using whole-wheat flour, oatmeal or flax in bread and muffins. Add some bran or wheat germ to meatloaf.
• Fruits, vegetables, beans and lentils are valuable sources of fiber.
• To get the most fiber, eat the skin of apples and baked potatoes. Choose fresh fruit over fruit juice.
• If your fiber intake has been low, increase your intake gradually to avoid digestive problems. Don’t forget to drink more fluids, too.
• Try to eat more whole grains. Make your sandwich on 100% whole grain bread, or wrap it up in a whole-wheat tortilla.
• Use 100% whole wheat and whole grain breads and buns instead of white bread whenever possible, so that kids get the fiber they need.