High Fiber Diet Outline

(wellness.com)
The goal of the high fiber diet is to increase the amount of fiber in the diet. In order to do this, a person must know which foods are high in fiber, and which have little or no fiber. Most experts recommend that the amount of fiber is increased gradually (2-4g per week) to prevent flatulence (gas), bloating or diarrhea. There are many ways to increase the amount of fiber in a diet, including:
Substituting whole-wheat flour for white flour in home baked goods.
When buying breads, crackers, and breakfast cereals, make sure the first ingredient listed is whole-wheat flour or another whole grain. Wheat bran and oat bran can be found in a variety of cereals and breads. The label must say whole wheat or whole grain. Plain wheat bread has little fiber. Also be aware that brown bread is not always high in fiber. Sometimes bread is artificially colored to make it look more wholesome.
Using brown rice, whole grain barley, bulgur (cracked wheat), buckwheat, quinoa and millet in soups and salads or as cereals and side dishes.
Replacing regular pastas with whole-wheat pastas.
Sprinkling bran in spaghetti sauce, ground meat mixtures and casseroles, pancakes, and other quick breads and in cooked cereals and fruit crisp toppings.
Eating skins and edible seeds of raw fruits and vegetables.
Including high fiber snacks, such as fresh fruit and vegetables. Whole fresh fruits contain pectin, which is another soluble fiber. Figs, prunes, and raspberries have the highest fiber content. Certain green leafy vegetables, such as spinach, kale, and broccoli are higher in fiber than leafy vegetables like lettuce, which are mostly water and contain little fiber per serving. Root vegetables, including potatoes, turnips, and carrots are high in fiber as well.
Consuming beans, including pinto, navy, lima, kidney, and baked beans, which are high in soluble fiber.
Using whole grain or bran cereals for crunchy toppings on ice cream, yogurt, salads or casseroles. Nuts, toasted soybeans, sunflower kernels, and wheat germ also can add interesting flavors and increase the fiber content of you meal.
Including a variety of soluble and insoluble fiber food sources including whole grain breads and cereal, fruits and vegetables.
Eating Middle Eastern, Oriental, Mexican or other dishes that make liberal use of vegetables, whole grains and dried beans.
Commercial fiber supplements are available ranging from bran tablets to purified cellulose (an insoluble fiber). While it is more beneficial to increase the amount of dietary fiber by eating a variety of high fiber foods sources, persons unable to change their diets might benefit from fiber supplements. These products often contain plant fiber that absorb water and add bulk to the stool. The fiber supplement Metamucil, for example, is made from grain (the husk of the psyllium seed) and works similarly to foods that are high in fiber. The powder form of these supplements may be able to be mixed with water or various juices and then taken at mealtime or any other convenient time. Most of these products are available in instant mix packets, so that they can be used when traveling. Some are available in capsules or edible wafers.
Drinking at least 8 cups of fluid every day is recommended while on this diet; water and herbal teas are the best choices.