Despite all the fiber-added foods on the market, most people consume only 50 percent of their recommended daily fiber. The good news: Increasing your daily fiber intake doesn’t require powdered drinks or cardboard-flavored grains. Simply eating a few more fruits and vegetables each day can get you closer to the 25 daily grams doctors recommend for women.

One cup of peas has almost nine grams of fiber. Brussels sprouts, artichokes and turnip greens also rank high. For a subtle fiber boost, add a few spinach leaves to your next sandwich or toss some baby carrots in with tonight’s salad. Fruits such as blueberries, apples and oranges make a great afternoon snack, and can pack over three grams of fiber per serving.

When choosing breads and cereals, read the labels carefully. Some brown breads have caramel coloring but no whole grains. Select products that list whole-wheat or other whole-grain flours as their first ingredient. Bread should have two or more grams of fiber per slice.

Cramping or constipation may be a sign you are going too fast. Give your body time to get used to the extra fiber, and drink lots of water to ease digestion. But don’t give up your efforts. In time, the fiber can lower cholesterol levels and help prevent heart disease, diabetes and certain kinds of cancer. You may even find yourself losing weight, since fiber promotes fullness by slowing digestion. It’s a nice side effect to an already healthy endeavor.