Instructions: Are you ready to eat more fiber and hit the 20- to 35-gram daily target? These ten guidelines can put your days food choices within range.

1. Eat a variety of food. With a mix of foods, you consume a mix of fibers both soluble and insoluble. And you get the benefits of both types.

2. Pick high-fiber snacks: popcorn, fresh fruit, raw vegetables, and nuts.

3. Remember breakfast-a good time for fiber-rich foods. Besides bran cereal or another fiber-rich breakfast cereal, enjoy oatmeal, whole-bran muffins, or whole-wheat waffles. In fact, check food labels for a cereal with five or more grams of fiber per serving. Top with fruit for a little more fiber.

4. Switch to whole-grains-in bread, cereals, buns, bagels, and pasta, to name a few. Besides the fiber, making sandwiches on a variety of whole-grain breads adds interest and taste. Breads with whole grain include cornbread from whole, ground cornmeal; cracked wheat bread; oatmeal bread; pumpernickel bread; rye bread; and the perennial favorite, whole-wheat bread. Eat breads made with bran, too, such as bran muffins.

5. Plan to eat legumes two to three times a week. Theyre among the best fiber sources around and add exciting new flavors to dishes.

6. Eat at least five servings of fruits and vegetables daily. Plan a cooked vegetable and a salad for dinner (thats two vegetable servings) and enjoy another for lunch. You have just two more to go!

7. Enjoy fruits and vegetables with the edible skin on. With the skin, a medium potato has 3.6 grams of fiber. Skinless, it has less-2.3 grams. Also enjoy the flavor and crunch of edible seeds, for example, in all kinds of berries, kiwi, and figs. They, too, supply fiber.

8. Choose whole fruit more often than juice. Fiber is found mainly in the peel and pulp; usually both are removed when juice is made. (Sometimes orange juice is processed with the pulp.) So juice has almost no fiber at all.

9. "Fiberize" your cooking style. Substitute higher-fiber ingredients in recipes, such as using part whole-wheat flour in baked foods. And fortify mixed dishes with high-fiber ingredients, perhaps bran added to meatloaf.

10. Check food labels for fiber facts. Almost all food labels carry a Nutrition Facts panel, which lists the amount of fiber per serving. Look for words, such as "high in fiber" or "more fiber," on labels, too. Spot fiber-rich ingredients on the ingredient list. For example, look for "bran," or for "whole-grain" or "whole-wheat flour."

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