Add beans, peas and lentils to soups, stews, salads, and rice dishes. Nuts are a good source of fiber but are also high in fat. Fiber Supplements You can get enough dietary fiber without using fiber supplements by following the Food Guide Pyramid recommendations. The Food Guide Pyramid recommends at least six grain bread and cereal servings and at least five fruit and vegetable servings each day, which provide fiber in the diet. Foods are our best source of dietary fiber.
Foods provide both soluble and insoluble fiber.
In addition, food sources of fiber can be spaced out over the whole day. When you increase fiber in your diet, it's important to do so gradually. Increasing dietary fiber too rapidly can initially cause excess gas formation or diarrhea. Since water-insoluble fibers absorb water, it is also important to drink plenty of liquids along with increased dietary fiber intake. Include at least six, eight-ounce glasses of fluid each day.