Eat your veggies!!

Broccoli Bonus

Whole grains aren't the only way to get your fill of fiber. You can sneak more fiber into your diet with vegetables such as broccoli, too. A cup of boiled broccoli contains about 4.5 grams of fiber. Studies show that doubling the fiber intake of people with low dietary fiber intake could reduce colorectal cancer risk by as much as 40 percent. Other high-fiber veggies include peas, artichokes, and winter squash.

Recommended fiber intake may differ depending on a person's age. People under the age of 50 generally need more fiber in their diets, while people over the age of 50 may require slightly less. Men and women also may require different amounts of fiber in their diets. Women 50 and younger should aim for 25 grams of fiber per day; women over age 50 should aim for 21 grams per day. Men 50 and younger should aim for 38 grams of fiber per day; men over age 50 should aim for 30 grams of fiber per day.