What Are The Best Sources Of Fiber?

The following foods are good sources of fiber:

* 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)

* Fruits

* Vegetables

* A dietary supplement of fiber products such as Citrucel or Metamucil,
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.
http://www.ehealthmd.com/library/fiber/FIB_where.html
High Fiber Health