Be kind to your bodies, especially your digestive system, and choose foods with lots of fiber. If nothing else, high fiber foods are slower to digest, so you get more 'bang for your buck (calories)' in feeling full for longer periods, for foods you eat. That on average we do not consume nearly enough fiber, speaks volumes about our poor food choices of too many calorie rich foods, and too many 'processed' foods where the fiber has been left out.

Oatmeal (regular, rolled oats), brown rice as a staple (instead of things like breads, pasta and potatoes), and beans are all high sources of dietary fiber. Indeed, you can substitute 'beans & brown rice' in meals, for your typical protein sources, as a way of avoiding getting too much protein and fats, while boosting your nutrients from grains and legumes.

If you've been used to a low fiber diet, SLOWLY change to a high fiber diet (during a month or two), perhaps one item at a time, as fiber is quite a potent nutrient and it takes your body a bit of time to adapt to a serious addition of fiber, such as the typical recommendation to double our existing fiber intake.

If you're really at a loss as to how to boost your fiber intake, consider mixing (small amounts at first) of Metamucil powder (a 'natural' fiber source) in orange juice, and very gradually (every week or two) increase the amount you're using to perhaps half or even a full recommended dose per serving. But, if at all possible, it's best to get your fiber from unprocessed vegetables and grains, as there are just so many other more subtle ingredients our bodies enjoy from unprocessed foods.

rD