what food have lots fiber
In general, good sources of fiber include many fruits, vegetables, legumes (beans), breads, and cereals. For any prepackage foods, make sure you are actually getting things that contain a significant amount of fiber by reading the nutrition label.
Brown Rice. As a general rule of thumb, it's almost always best to steer clear of white, processed foods. One cup of cooked white rice contains a measly half gram of fiber versus it's brown counterpart, which clocks in at over three times the amount with an average of 3.5 grams of fiber per cup.
One cup of lentils serves up a massive 15.6 grams of fiber, which can help keep your energy steady throughout the day. Fiber helps to keep our blood sugars more stable, so that we're not feeling highs and lows in our energy levels, says Crandall.