No one seems to know exactly what makes fiber work so well in our bodies. But all the experts seem to agree that the average American needs to eat two or three times the amount of fiber they are currently eating. High fiber foods include fruits, vegetables, legumes, nuts, and grains. Be sure you are including these foods in your diet everyday!
You will increase your daily fiber intake by eating more whole fruit and less fruit juice, green vegetables instead of or with french fries, legumes daily which is not hard as they can be included in salads, soups, etc. You do not have to eat a bowl of beans everyday! And change out the white bread in your home for whole-grain breads.
You don't have to make a lot of big changes at once. Make gradual changes and see how easy it is.