It's no secret that fiber is essential, possibly reducing the risk of heart disease and diabetes and definitely reducing the risk of digestive problems. Not only that, but fiber helps us keep our appetites—and waistlines—in check. The mystery seems to be how to get enough of it. Most of us consume only half the recommended 25 to 30 grams daily.

Of course, you can find healthy amounts of fiber in whole-grain foods, fresh fruits and vegetables, legumes, and nuts. But if you're looking for something a little jazzier than brown rice, get a taste of these ideas.

Sip smoothies with chocolate. A tablespoon of unsweetened cocoa powder has two grams of fiber, plus it contains less saturated fat than dark chocolate bars and none of the added sugars.

Savor mushrooms in soup. Rehydrate dried shiitakes in hot water for 20 to 30 minutes, then chop and add to your favorite soup for three grams of fiber per ounce, plus lentinan, a compound that may have anticancer properties.

Add edamame to stir-fries. Brimming with folate, a B vitamin that may protect against pancreatic cancer, and four grams of fiber per half cup, boiled soybeans complement any Asian flavor.

Mix oats into meat loaf. Instead of nutritionally inferior bread crumbs, use two thirds cup of rolled oats per pound of meat as a binding agent. In addition to 5.5 grams of fiber, oats contain magnesium, a mineral that may slash diabetes risk.

Make pumpkin-pie oatmeal. Combine one third cup of canned pumpkin, one cup of oatmeal, one to two teaspoons of brown sugar, and your choice of spices such as cinnamon, nutmeg, or pumpkin pie spice. The pumpkin adds nearly 2.5 grams of fiber and loads of immunity-boosting vitamin A.

Sprinkle wheat germ into pancakes. Rich in selenium, which may cut skin cancer incidence by about 60 percent, a half cup of wheat germ also packs four grams of fiber. Add it to any batter recipe.

Now your grocery list has lots of new ideas!