Eat 6 ounces of grain products each day. Grain products include cereals, breads and starchy vegetables (such as corn, green peas, potatoes and lima beans). Whenever possible, choose whole grains such as whole-wheat bread and whole-grain cereal. To get a big dose of fiber early in the day, eat high-fiber cereal for breakfast. Check the labels on cereal boxes; anything with more than 5 or 6 grams of fiber per serving qualifies as high fiber. If you don't like high-fiber cereals, try mixing them in with your usual cereal and increasing the amount of high-fiber cereal over time.
Also, try making barley a permanent addition to your diet. It can relieve constipation and keep you regular. Buy some barley flour, flakes and grits, and add some barley grain to vegetable soup or stew.