14. Every week, switch from a white food to a brown food
So instead of instant white rice, switch to instant brown rice. Instead of regular pasta, you switch to whole wheat pasta. Similarly, whole wheat pitas instead of regular, whole wheat burritos instead of corn, whole wheat couscous instead of regular. Within two months, you should be eating only whole grains, and should have increased your daily fibre consumption by an easy 10 grams without radically changing your diet!