"Eat more fiber" is easy advice and useless on its own, because most people don't actually know which foods on their weekly shopping list carry it and which don't. Here's a plan built around what to actually put in the trolley.
Read the label, not the marketing
Bread that says "wholemeal" on the front can still be mostly white flour with colouring added. Flip the pack and check the ingredients list — wholemeal or wholegrain flour should be the first ingredient, not the third. Same with breakfast cereal: oats and bran flakes carry real fibre, most "muesli" blends are mostly sugar and puffed rice dressed up.
The foods that actually carry fibre
Oats, brown rice, wholemeal bread, lentils, chickpeas, beans of any kind, and most vegetables with the skin left on — potatoes, carrots, cucumber. Fruit helps too: apples and pears with the skin, and dried fruit like dates, which pack a fair amount of fibre into a small, sweet serving that's easy to carry to work instead of a packet of biscuits.
Go up slowly, not all at once
Jumping from almost no fibre to a big bowl of bran in one day tends to cause bloating. Add one higher-fibre food every few days instead: swap white rice for brown this week, add a handful of chickpeas to a salad next week, keep dates in the drawer instead of sweets the week after. Drink more water as you go up, fibre needs it to actually move through the gut comfortably.
What a normal day can look like
Porridge oats for breakfast, a wholemeal wrap with beans or chicken for lunch, vegetables with dinner, and two or three dates instead of a biscuit if something sweet is wanted in between. Nothing here is unusual or hard to find. Buy the whole ingredient, not the "high fibre" branded version, since the branding usually costs more for the same oats.
Where to get good quality dates
Not every date sold in a supermarket is the same grade. Sayer, Mariami and Safawi differ in texture and sweetness, and it matters for how well they work as a daily snack rather than an occasional treat. The Dates Wholesaler Malaysia range and the Kedai Kurma selection both list the grades and weights on hand, worth checking before buying in bulk.