Use two servings of fiber containing foods at each meal as a general rule. You should know about foods high in fiber.
Avoid refined food items like white breads and cereals, purchase whole-grain variety. Instead of refined flour (maida), use whole grain flour, wheat bran or oat bran.
Buy fresh fruits and vegetables and eat them raw and unpeeled whenever possible.
Drink lots of fluids. Water helps fiber work. Without enough water, insoluble fiber can block the digestive system, resulting in constipation.
Do not substitute juice for fruits. Juice is not a good source of fiber, eat high fiber fruits.
Exercise regularly. Fibers will not do miracle. Physical activity is essential.