Just one. Choose a single fiber-rich food today. And open mouth, insert, and eat.
There are two (2) types of fiber:
Insoluble Fiber: Think roughage. Like salad greens, artichoke hearts, spinach, cabbage, kale, broccoli, and overall plant fibrous foods. This kind of fiber adds bulk to stool and gives your intestinal tract a little extra help in forming stool.
Soluble Fiber: Think smooth fiber. This is the kind of fiber that binds to cholesterol and pulls it out of your system. Foods that contain soluble fiber in goodly amounts are:
Oatmeal, Oat Bran
Seeds like chia seeds, sunflower seeds
Citrus fruits like oranges, tangerines, grapefruit
Inulin (found in onions)
You'll need about 1 cup of any of these food items to get your goodly dose of fiber into your day. You may notice your bathroom trips becoming a little - easier.
If you're worried about the repercussions of consuming foods with extra fiber - such as gas, bloating, digestive cramping, then be sure to have these foods with plenty of water, and consider taking a probiotic regularly to ensure that the right bacteria are settling in your GI tract.
Another option is to have some ginger or peppermint tea which may help settle your stomach a bit after consuming a fiber-rich meal.
A third option is to go ahead and take some Bean-o, which has the right enzymes to break down fibrous foods that may cause gas, bloating, or cramps.
Go get your fiber on - you won't regret it. If you truly struggle with gas, bloating, and cramps, most days, and nearly every day, then you may want to investigate a Low FODMAP diet. It could help ease certain IBS (Irritable Bowel Syndrome) symptoms while still helping you achieve a nourishing and well-balanced diet.