Whole grains (bran has the highest fiber content); this includes breads and cereals, whole-grain pastas, and brown rice
Nuts and seeds
Legumes (such as dried peas, beans, lentils)
A dietary supplement of fiber products such as Citrucel orMetamucil, which are mixed with water and provide about 4 to 6 grams of fiber in each 8-ounce glass
When foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, and regular pasta. In general, foods that are less processed are higher in fiber.
Some high-fiber foods - such as some breakfast cereals and convenience foods - are also high in sugar and salt, so take care to read the label before purchase.
Need To Know:
Q: Do I have to get my fiber from food? Is taking a fiber supplement enough?
A: Supplements provide only a very restricted type of fiber. Eating a diet of high-fiber foods usually incorporates various kinds of fiber, and that's healthier. Fruits, vegetables, and oats have plenty of soluble fiber. Whole grains, bran, legumes, and many fruits and vegetables are full of insoluble fiber. Both soluble and insoluble fiber add bulk and softness to the stool. Insoluble fiber remains pretty much unchanged by the time it reaches the intestines, whereas soluble fiber acquires a soft, jelly-like texture. Both make stools easier to pass.