When buying bread, purchase only those that list wholegrain flour as the first ingredient.
Fiber is your ally, reducing the risks of heart disease and colon cancer and also preventing constipation and diverticulosis.
Any grain-based product you consume should have at least 3 grams of fiber per 100 calories.
Most experts suggest getting 20 to 35 grams of fiber a day. If you are not eating that much now (and chances are you're not, as most people get only 10 to 15 grams a day), work slowly up to that amount to minimize any discomfort from your digestive system. Also, be sure to drink plenty of water. Fiber can't do its job without it -- so, drink at least 8 (8-ounce) glasses a day.