The dietary fiber values for a limited number of foods have been determined, but as the research in this area progresses, these values may change. Some labels do not, however, tell how much fiber is present or how beneficial it is. Check the list of ingredients to see what you're buying. Ingredients are listed in decreasing order of the amount present. So if the first or second ingredient is whole wheat flour or another whole grain flour, the bread will provide more fiber than one that lists whole grain flour as the fifth or sixth ingredient.
Fresh fruits make beautiful refreshing desserts or snacks.
Adding fruits to your main dish can add flavor and texture as well as fiber. You can keep the fiber in your food through careful food preparation techniques at home. Cooking can break down some types of fibers and may slightly reduce the fiber content of the food. The major loss of fiber, however, is when fruits are peeled, mashed or grated before they're cooked. Whole grains can add exciting new flavors and textures to your meals and snacks.