Fruits, vegetables and whole grains are good sources of fiber. Try to eat at least 2 cups of fruit and 2½ cups vegetables every day if you eat 2000 calories. Replace refined white bread with whole grain bread and cereals. Eat brown rice instead of white rice. Eat more of the following foods: oatmeal, bran muffins, 100% whole wheat bread, and popcorn. Eat beans each week. When purchasing store bought foods check the nutrition label for amounts of dietary fiber in each product. Aim for 5 grams per serving. Start slowly with one change from the suggestions above. Drink more fluids, preferably water, when you increase the amount of fiber you consume. Liquid helps your body digest fiber.

Additional Resources:
http://edis.ifas.ufl.edu/pdffiles/HE/HE69700.pdf