The daily recommendation for fiber intake is between 21 and 38 grams, depending on your gender and age. Consuming adequate amounts of dietary fiber is difficult for many people, but it doesnt have to be that way. Fiest order of business: add more fruits and vegetables to your diet. If eating five servings a day of each is a struggle, try some of these ideas: * Top whole grain cereal with ? sliced banana for an additional 1 ? grams of fiber. * Snack on two tablespoons of nuts and 1/4 cup of raisins for three grams of fiber. * Add lentils to soups or kidney beans to salads for six to eight grams of fiber. * Sneak carrots and spinach into green salads for three to four grams of fiber. In addition to improving regularity, consuming adequate amounts of fiber can aid in the prevention of several forms of cancer and heart disease.