High Fiber Foods:

Grain Products:

• whole grain breads, buns, bagels, muffins
• breakfast cereals with at least 5 g of fiber per serving such as All Bran, Fiber One, Smart Bran, and Go Lean
• Cooked cereal such as Red River and Oat Bran
• whole-wheat pastas
• whole grains such as barley, popcorn, corn and brown rice

Fruits:

• dried fruits such as apricots, dates, prunes and raisins
• berries such as blackberries, blueberries, raspberries and strawberries
• oranges, apple with skin, avocado, kiwi, mango and pear

Vegetables:

• broccoli, spinach, swiss chard, green peas and other dark green leafy vegetables
• dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils

Nuts and Seeds:

• nuts and seeds such as almonds, whole flaxseed and soynuts