Dietary fiber isn't found only in oatmeal and shredded wheat. If your doctor has recommended you get more fiber in your diet, incorporate foods that have both soluble and insoluble fiber into your meals. Soluble fiber dissolves in your body, creating a gel that may help regulate and lower blood sugar levels and lower your overall cholesterol levels.
Beans
Beans and other legumes, like chickpeas and lentils, are high in both soluble and insoluble fiber. Black beans are the highest in soluble fiber, and contain about 2.4 g per serving. Navy beans contain 2.2 g of soluble fiber per serving, while kidney beans contain 2.0 g. Add a handful of beans on top of your salads to add more protein and fiber to your diet. Choose a low-fat bean dip or spread to eat with crackers and chips to increase your intake of soluble fiber.
Oat Bran
A 3/4 cup serving of cooked oat bran contains 2.2 g of soluble fiber, which may help lower your low-density lipoprotein, or bad LDL cholesterol, numbers. Stock up on cereals and breads that contain oat bran, or make your own bran muffins. Modify your cookie recipes by sprinkling in a small amount of oat bran flour. If you can't find oat bran, regular store-bought oatmeal contains 1.4 g of soluble fiber per serving.
Brussels Sprouts
If you hated Brussels sprouts as a kid, their fiber content might help change your mind. Brussels sprouts contain 2 g of soluble fiber per cooked 1/2 cup serving, which is as much soluble fiber as four servings of spinach. Instead of boiling Brussels sprouts until they are devoid of all flavor and texture, roast them with a small amount of garlic. Season with salt and pepper, then enjoy them as a high-fiber side dish.
Oranges
In the article "Dietary Fiber: Essential for a Healthy Diet," MayoClinic.com recommends eating one piece of fruit with every meal to increase your fiber intake. Stock your cupboard with oranges, because they're particularly high in soluble fiber. One small orange contains 1.8 g of soluble fiber. Cut the orange into sections for a snack; add it to a fruit salad for breakfast; or sprinkle small pieces on top of vanilla ice cream for a delicious, sweet topping.
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