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. Meat, Poultry, Fish, Dry Beans, Eggs, and Nut Group Dried beans and peas are low in fat and an excellent source of fiber, vitamins, and minerals. 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.