You are not alone; the average adult only eats 12-17 grams of fiber but should be eating about 14 grams for every 1000 calories they eat.
There are two basic types of fiber, soluble and insoluble. Insoluble fiber, found in whole grains, bran, nuts, fruits, and vegetables, adds bulk to your diet and aids in normal bowel movements. Soluble fiber, found in oats, beans, peas, apples, blueberries, dates, and pears, has been shown to lower cholesterol levels and reduce the risk of heart disease.
To increase your intake of dietary fiber, start by reading labels and choosing foods that have a few grams of fiber per serving. Kick-start your day with a bowl of whole-grain cereal or bran cereal with at least 5 grams of fiber per serving and top it with fresh fruit. At lunch, choose whole-grain bread and add veggies to your sandwich or select a salad and top it with veggies, beans, and nuts. Enjoy whole grains at dinner along with more fruit and vegetables. Be sure to drink plenty of liquids while increasing your fiber intake to minimize any gastrointestinal discomfort.