Five Painless Ways to Get Your Fiber On

March 25, 2009 — -- Fiber is important to a healthy diet, but many Americans aren't getting enough of it. Most women under 50 are getting about 40 percent less fiber than they should. And men are even worse, getting only about half the recommended amount.

Fiber is good for your digestion and promotes weight loss, but it can also help prevent heart disease, Type 2 diabetes, colon cancer, diverticulitis and obesity.

Fiber-rich foods can also be a source of important nutrients, such as B vitamins, selenium and magnesium.

Bob Greene, author of "The Best Life Diet Cookbook," has the lowdown on fiber -- how much you need, easy ways to increase your fiber intake, and some surprising fiber-boosting foods you may not have known about.

50 and younger
Men: 38 grams
Women: 25 grams

Over 50

Men: 30 grams

Women: 21 grams

Some high-fiber cereals include All Bran, Uncle Sam, Kashi Go Lean, Nature's Path Optimum Slim, Nature's Path Flax Plus, raisin bran and Special K Protein Plus.

One-hundred percent whole wheat breads, tortillas, English muffins and pitas contain twice the fiber and almost half the calories of their all-white counterparts.

Some products include Wasa Crispbread (multigrain, hearty rye and fiber rye are all good choices), Barilla whole grain pasta, Flatout flatbread multigrain wrap, Peppperidge Farm 100% Natural and 100% Whole Wheat Reduced Sodium Bread.