One-hundred percent whole wheat breads, tortillas, English muffins and pitas contain twice the fiber and almost half the calories of their all-white counterparts.
Some products include Wasa Crispbread (multigrain, hearty rye and fiber rye are all good choices), Barilla whole grain pasta, Flatout flatbread multigrain wrap, Peppperidge Farm 100% Natural and 100% Whole Wheat Reduced Sodium Bread.
4. Fruits and Vegetables. You get better fiber when you see strings in a vegetable -- that's the cellulose or fiber. When you look at a broccoli stalk or an artichoke, you can see the fiber. Pears have five grams of fiber, compared to that old standby the prune, which has three grams.Raspberries are also a good option. One cup of antioxidant-rich raspberries has 8 grams of fiber and only 60 calories. Try adding berries to high-fiber cereal. Best of all, you can eat them as a dessert.
But don't just eat the same things over and over. It's wise to diversify. Eat a variety so that you take in as many nutrients as possible. And try to go seasonal with fruits and vegetables when they taste the best. In season now are grapefruit, oranges, grapes, apples, pears, strawberries (in Florida), broccoli, cauliflower, carrots and butternut squash.
And think twice about peeling fruits and vegetables like apples, potatoes and cucumbers, because the peels have much of the fiber.
5. Nuts and seeds are probably the easiest thing to mix into your food for that extra kick, but they can be high in calories, so stick to about one ounce a day.Not only are nuts rich in fiber, but also in good fats, and phytonutrients found in nuts have been linked to reduced risk of heart disease.
Pistachios have the least amount of calories and fat of all nuts, and a one-ounce serving has 3 grams of fiber. Toss pistachios into your cereal or yogurt, on top of salads or eat them on their own as a fiber and protein-packed snack.
Source: Good Morning America: http://abcnews.go.com/GMA/Breakfast/Story?id=7163835&page=2
