Food Solutions

Another fantastic source of fiber is whole grains. Dr. Oz says that eating whole grains isn't just the latest craze—they offer multiple benefits to your health. You may have already heard about the health benefits of whole wheat bread and oatmeal, but now doctors say other whole grains like spelt, bulgar and quinoa can reduce cholesterol and high blood pressure and even help prevent heart disease, cancer, and diabetes. They say that whole grains help flush fat and cholesterol out of your system and provide powerful antioxidants that help you stay healthier, look younger and live longer. The USDA just recently recommended eating at least three servings a day.

One of Oprah's favorite whole grain choices is steel cut oatmeal for its crunchy texture. Dr. Oz says steel cut oatmeal and other whole grain foods are high in fiber—great for digestion.

"[Steel cut oatmeal] doesn't have a lot of calories, and it drags the food [you eat] along so it can't become like putty—until it gets to the very end," Dr. Oz says. "Whole grains are an insoluble fiber, so it pulls water with it and it binds to all the other stuff you're eating that may not be so good for you. It gets the whole bolus moving on."