Add Soluble and Insoluble Fiber: Slowly

• Rather than take fiber supplements, which can create intestinal discomfort, gradually add both soluble and insoluble fiber. Soluble fiber include wheat germ, all whole grains such as brown rice, millet, quinoa or oats.
  Insoluble fiber is the cellulose of plants such as as the "ribs" of celery or skins of fruits and vegetables. These pass through the gastrointestinal tract as a kind of "intestinal broom."
  Aim to eat four to five half-cup servings of fruit. Add one to four half-cup servings of whole grains (one slice of whole-grain bread is one serving).
  
  

Eat Polyunsaturated Fats

• Saturated fats should make up no more than 10 percent of daily fats, according to the nutritional guidelines detailed in My Food Pyramid designed by the U.S. Department of Agriculture. These fats are solid at room temperature: butter, shortening, coconut fat, palm oil, pork, beef, poultry fat. Eat these in very small quantities.
  Favor olive, flax seed, hemp seed and safflower oils as these are polyunsaturated and will not increase the "bad" LDL cholesterol.
  
  

A Sample High-Fiber, Low-Fat Menu

• Breakfast might be 1 cup of quick oatmeal, 1 tbsp. of wheat germ, honey, low-fat milk (or soy, almond, hemp milk) and chopped walnuts. Add 1/2 cup of Greek-style low-fat yogurt for 11 g. more protein.
  Lunch is 4 oz. broiled salmon (or poultry, all visible fat removed, or lean beef, turkey or lean pork), 1 cup mixed greens, olive oil and apple cider salad dressing and sesame seeds. Add 1/2 cup of brown (or basmati) rice with flax seed oil.
  Snack on 2 to 4 servings of fresh fruit throughout the day and night: 1/2 cup of blueberries, 2 small apples, 1/2 grapefruit or 1/2 cup of fresh pineapple or papaya.
  Dinner is a 4-oz. lean beef (or turkey, veggie) burger, baked home-fries made from Idaho or sweet potatoes, drizzled with olive oil. Add mixed steamed vegetables and sprinkle with 1 tbsp. ground flaxseed. Add 1/2 cup of chili. Dessert is 1 cup of low-fat yogurt.