Sonya Bolch Angelone, M.S., R.D., C.L.C. Responds:

Sonya Angelone, a registered dietitian, responds: Experts recommend 25 to 30 grams (g) of fiber each day from a variety of different foods. Yet most Americans consume less than half that amount. To boost daily fiber intake, try these easy tips: 

Fiber up first. Start your day with fiber-filled breads and cereals. A good source has 3 g of fiber per serving; an excellent source has 5 g. Check nutrition labels to be sure. 

Lean on legumes. High-fiber dried peas and beans make super spreads or dips with whole wheat pitas, carrot sticks, and broccoli pieces. 

Enjoy vegetables galore. Add mashed sweet potatoes or corn to meat loaf or meatballs. Use pureed carrots and celery in chili, soups, and stews. Put veggies in baked goods such as pumpkin and zucchini breads. 

Favor fruits. Munch on pineapple, melons, berries, and fruits with edible skin, such as grapes, apples, pears and plums, for fare that's full of fiber. For a twist, add fruits to sandwiches, soups, and salads. 

Seek out fiber-rich recipes. Visit www.EatBetterAmerica.com for a variety of yummy fiber-rich recipes including Hummus, Three-Bean Chili, Winter Squash and Lentil Bisque, and Baked Apple Oatmeal. When part of a healthy diet, fiber: 

may help to reduce risk of heart disease

can help to manage blood cholesterol

may help maintain blood-glucose levels

keeps the digestive system moving

may help you feel more satisfied, which may help you to eat less Can you get too much of a good thing? Consuming too much fiber may decrease absorption of nutrients such as calcium but only at extremely high levels. To avoid any side effects, add fiber gradually over a period of a few weeks and drink plenty of water. A gradual increase in fiber consumption will allow your digestive system to adjust.