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. 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.