High Fiber foods would include fruits and vegetables, as well a whole wheat bread that has fiber. The apples and Oranges are a great source, as well as berries. If you eat berries with your oatmeal, or cereal it's tasier. With oatmeal would be perfect since oatmeal is also high in fiber. On average Apples and Oranges will have 3 grams of fiber, and if you get the Whole Wheat bread, try and get one that is not enriched, but is still high in fiber. You should be able to find some that are 5g per slice.
I don't know that there is a better time to eat the fiber foods, but I would recommend, to eat at least one whole wheat or whole grain food per day, one apple or orange a day, and also a berry serving per day. You should try to get more spinach in your diet as well, maybe mix it in with romaine lettuce, or if you like spinach, use it as your lettuce instead. For something yummier and warm, you can put about 2 cups (for 1 serving) of spinach over about a tablespoon of ovile oil, and also a few tbsp of ater, cover it on the stove, and let it steam/sautee for just a few minutes.. and eat it as a side dish. Its also really good for constipation.
I also take the 10 billion acidophillus, once per day. Just came back from getting a physical with my Dr. He tells me that 1 pill per day is a good amount, but you can take it with Citricel (a fiber pill) and also Colace (a stool softner) if you are constipated. I'm spending about $40 on one bottle of the probiotic, which should last me about 2 months, so $20 per month is not bad, considering.. but it sure does all add up! My physical went great, and also my blood work, he;s very proud that I am as healthy as I am, considering loosing 70 lbs. Many people do not loose it in a healthy manner. To me he even seemed a little surprised in my eating habits, and how well I was researching a healthy digestive system.. It REALLY is all linked!
I haven't gotten to anywhere in the book about prune juice, but I'll definitely give you a heads up when I do get there.
"Unless you puke, faint, or die... KEEP GOING!"
"Shut the #@%$ up! Just do it! Just stop talking and do it!"