In 1993 a health claim regarding fiber was approved by FDA which allowed the statement that diets low in fat and rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer. The most recent claim approved by FDA in 1997, allows the statement that foods with soluble fiber from whole oats may reduce heart disease risk when eaten as a part of a diet low in saturated fat and cholesterol. Brown rice is higher in fiber than refined white rice. Experiment with different grains such as couscous, barley, bulgur, quinoa, and kasha in salads, soups, and casseroles to increase fiber. Fruit and Vegetable Groups Fruits are naturally high in fiber.
Fresh fruits are higher in fiber than frozen or canned.
Peels and seeds in fruits increase fiber. Vegetables are also naturally high in fiber. To keep the fiber content of vegetables high, try eating them raw or steam just until tender. Leaving the skins on vegetables can also increase fiber. Add dried fruits to cereal, muffins, and quick breads to increase fiber.