Switch from white to brown
Think whole-wheat pasta, brown rice, and whole-wheat flour versus the white versions. Be aware, however, that even if a food looks brown, it does not necessarily mean it is high in fiber. Check the label. In order to be considered a good source of fiber, a product has to have 4 grams of fiber per serving; a high source, 6 grams. Don’t be fooled by brown bread that actually has little whole-grain flour; it’s getting its brown look from colouring or molasses.