1. To increase dietary fiber, as a general rule, swap white foods for brown foods and aim for an intake of 18g of fiber a day.

2. Several studies support the use of Psyllium fiber for cholesterol reduction. In one study, men and women taking an average 10 grams a day for one to four months lowered their cholesterol by 6 to 20 percent.

3. Potatoes with skin are a good source of vitamin C, B6, copper, manganese, and dietary fiber. Potatoes are high in potassium, an important mineral essential in regulating blood pressure. Choose low-fat sour cream for a tasty, healthy side dish.

4. Lower LDL cholesterol (the bad kind) with plant foods that are high in soluble fiber. Good sources include ground flax, apples, pears, oatmeal or oat bran, broccoli, collard greens, sweet potatoes, cooked beans, barley or split peas.

5. Green peas are loaded with Vitamins A, B-1, B-6, C, and K (known for maintaining bone health and helping blood to clot to prevent bleeding). Peas are high in fiber and low in fat and contain no cholesterol. Plus, they're a good source of vegetable protein.

6. FICTION: Oatmeal is a high source of fiber. FACT: Oatmeal provides 3 grams of fiber per cup. Sprinkle some bran on top to increase the fiber content.

7. If you are the 1 in 5 people that suffer from IBS (Irritable Bowel Syndrome), you should be consuming easily digestible foods such as cooked vegetables, eliminate dairy and sugar, supplement with digestive enzymes, probiotics and fiber while minimizing reaction to stress.

8. Replace pulp-free fruit juice with juice that is rich in pulp. Juice with more pulp will fill you up more quickly than processed juice. Pulp is loaded with fiber and can help prevent insulin spiking, which usually results in an energy crash that comes from strained juices.