Beans, beans the musical fruit…
Whether canned or dried, Beans in any form contain large amounts of fiber. Reduce the amount of gas by soaking them overnight in clean, clear water. Rinse again thoroughly before cooking.
Oat bran added to cereals or eaten as bread is a great source for additional fiber.
Try eating brown rice instead of white. Brown rice will supply 3.32 grams of fiber per cup while white rice contains only 0.74 grams per cup.
Whole grain bread products are a must. You can receive 3 grams or more of fiber per slice. Refined wheat loses fiber and removes trace minerals.
Read the labels in the grocery store, especially the fine print. The labels will tell you the fiber content of the food per serving. If the first three or four ingredients listed are grains it means that the product contains more grains than anything else.