Sometimes, a little extra dietary fiber is all you need to ensure regularity. Fiber, the indigestible parts of plant foods, adds mass to the stool and stimulates the colon to push things along. Fiber is found naturally in fruits, vegetables, grains and beans (although refining and processing can significantly decrease their fiber content). Meats, chicken, fish and fats come up empty-handed in the fiber category. The current recommendations for daily dietary fiber are 20 to 35 grams, but most people eat only 10 to 15 grams a day. Fiber supplements may be helpful, but you're better off getting your fiber from foods, which supply an assortment of other essential nutrients as well. To avoid getting gassy, increase the fiber in your diet gradually, and be sure you drink plenty of water so the fiber can move smoothly through your digestive system.