But increasing the overall fiber content of your diet is more important than focusing on the specific types of fiber. These are grains, such as wheat, oats, rice, barley and corn, that have not been refined. White flour is made from refined wheat grain, whereas whole-wheat flour is made from unrefined wheat grain. Fruits and vegetables. Fruits and vegetables are high in fiber.
Legumes are dry beans and peas.
In addition to being an excellent source of fiber, legumes contain vitamins and minerals and are a good source of protein. Nuts and seeds. Nuts and seeds are high in fiber, but are also high in calories and fat, so don't go overboard. Prefer Brown Rice or Barley to white rice. Eat bean based dishes more often.