Today, whole-grain products and other foods containing fiber are "in" again. Studies have shown that eating 20-35 grams of fiber a day may help lower blood cholesterol and decrease the risk of heart disease and certain cancers. Other health benefits fiber has to offer are helping to prevent constipation, hemorrhoids and diverticulitis: all ailments that tend to worsen with advancing age.

The importance of eating whole-grains and getting enough fiber in one's daily diet was not recognized at the turn of the century. At that time, processed grains led to the introduction of white breads and rice, which quickly became favored staples.

Part of the reason for the wide acceptance of these new products was societal: dark breads and cereal grains were associated with the Old World countries and immigrants, while use and consumption of processed flours and grains signified integration into the modern culture of the New World. Unfortunately, this trend caused consumers to be short-changed in many nutrients and also resulted in a noticeable drop in the amount of fiber provided by daily diets.

Even today, most Americans eat only about half as much fiber as is recommended for good health. To boost fiber intake, it is necessary to increase the amount of fresh fruits and vegetables, whole-grain products, and fiber-containing cereals consumed daily.

Care must be taken, however, not to add too much fiber too quickly, as this may result in gas, diarrhea, cramps and bloating. It is best to begin increasing fiber intake slowly-perhaps by adding a piece of fruit to your lunch or as a mid-morning or afternoon snack. Also remember to drink plenty of water: at least six to eight cups per day.

Substituting substantial, whole-grain breads for the low-nutrition white stuff can also be done gradually. Start by having a low-fat bran muffin, bran-fortified cereal or multi-grain bread/ toast for breakfast. In the course of a week or two, switch over to the whole-grain breads for sandwiches, too.

When choosing a fiber-rich bread, use the "heft" method. If the loaf claims to be made of 100% whole wheat but isn't any heavier than the same size loaf of white bread, it doesn't have a high whole-grain ratio. Look for breads that say nine-grain or multi-grain on the label and are definitely weightier. You'll be surprised at how good these breads taste and how much more satisfying they are to eat.

Opting for brown rice instead of white will add not only fiber, but also important B vitamins to your diet. Quick-cooking brown rice means it can be ready in nearly the same amount of time as the more familiar white version. To boost fiber content even more, add broccoli tops, brussel sprouts, diced carrots or beans while the rice is cooking.

Look for other easy ways to boost your daily fiber intake. For example, eat whole fruits instead of drinking fruit juices.

Try to have at least three servings a week of cooked, dried beans, split peas, lentils or other members of the legume family.

Give the more exotic grains like quinoa, buhlgar and barley a try: They're great in soups or experiment with some Mediterranean-style dishes like Moroccan Tajine (buhlgar with vegetables and spices).

Even snacks can be high-fiber: fig bars, low-fat bran muffins, oatmeal raisin cookies and popcorn.