A good source of dietary fiber is defined as a food that contains at least 2 grams of dietary fiber per serving. It is important to include foods that contain both soluble and insoluble fiber.

Insoluble Fiber: Fruits, vegetables, dried beans, wheat bran, seeds, popcorn, brown rice and whole grain products such as breads, cereals and pasta.

Soluble Fiber: Fruits such as apples, oranges, pears, peaches, and grapes. Vegetables, seeds, oat bran, dried beans, oatmeal, barley and rye. Prunes are also high in soluble fiber.

Dietary fiber can be reduced in foods during preparation and cooking. To retain dietary fiber: 1) serve fruits and vegetables with edible skins and seeds, and 2) use whole-grain flours.