[header] How to stay regular [title] Eat foods high in fiber. [step] Incorporate 14 grams of fiber for every 1 , 000 calories you eat every day. If you eat a 2 , 000 calorie diet, that translates to 28 grams of fiber. 
This is equivalent to 4 cups of raspberries per day or a range of fruits, vegetables, and grains. You may want to use a food tracking app to help you keep track of your fiber intake each day.