Fiber has a long list of health benefits. Here are the best ways to get more of this special compound in your daily diet.

• Consume as many fruits and veggies as possible. The superstars for fiber content include berries (raspberries #1), snow peas, apples, canned tomato products, pumpkin, cauliflower, avocado, spinach, asparagus, broccoli, carrots, Brussels sprouts, sweet potato, okra and winter squash.

• Eat more beans – strive for one serving daily. Measure for measure, beans provide more fiber than any other food (about 3-4x more than fruits/veggies). All of them are fiber superstars so choose what you enjoy the most. Don’t forget about bean dips like hummus which are delicious!

• Make a high fiber cereal (at least 5 grams per serving) a part of your daily breakfast. There are at least 30 varieties/brands now available that fit the bill. Personally, one of my breakfasts of choice includes 1 cup mixed – fruit usually berries/apples (7 grams fiber), ½ cup high fiber cereal (5 grams fiber), ½ cup of Greek-style plain yogurt (2 grams fiber) and 2 tablespoons of wheat germ (2 grams fiber).

• Eat physically intact whole grains– brown rice, oatmeal, quinoa, barley, farro, etc vs. their refined, processed white counterparts.

• Substitute 100% whole grain bread, crackers, etc., for their refined counterparts. Numerous brands are available. Check out the newer 100% whole grain crackers – Multigrain Wheat Thins, Triscuits, Ak-mak, Kashi Heart to Heart etc. Many provide 3 grams of fiber per serving.

• Choose multigrain bean-based pasta over regular. I love the taste of Explore Cuisine.

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