Other good sources are prunes, peas, rice bran, corn, apple pulp, bananas, pears, citrus fruits, carrots, strawberries, raspberries, and blueberries. Insoluble fiber softens stools. Fiber Factoids High fiber foods are naturally low in fat and cholesterol. Instead of fruit juice, eat the whole fresh fruit, including thin skins and pulp. It's very important to increase your fiber intake gradually to avoid bloating, gas, and abdominal discomfort-go slowly.
Canned beans produce less gas, but are often loaded with salt.
People with high blood pressure who are sensitive to salt should read all labels carefully and avoid foods with high sodium. One serving of All-Bran supplies almost half the daily requirement of fiber. Read labels carefully. Also, read the portion sizes. Some foods are so high in fat, sugar, or salt that the portion recommended may be only a tiny amount.