Although whole grains are generally a good source of fiber, they are far from the only way to boost your fiber intake. Other high-fiber foods include:
– Beans (navy, pinto, black, kidney, white, great northern, lima, soybeans)
– Ready-to-eat bran cereal
– Split peas, lentils, chickpeas, cowpeas or green peas
– Artichoke hearts
– Pears
– Raspberries, blackberries
– Sweet potato
– Prunes
– Figs and dates
– Apple
– Pumpkin
– Greens (spinach, collards, turnip greens)
– Almonds
– Banana
– Orange
– Guava
– Potato
– Winter squash
– Parsnips
– Broccoli
– Okra
One serving is generally 1/2 cup for fruits, legumes and other vegetables or one medium fruit, one small potato, 1/4 dried fruit, or 1 ounce nuts. —USDA