I am copying this information verbatim from an article entitled FIBER FACTS: Why Increase Your Fiber Intake? from the Slim Fast (www.slimfast.com) site and IMHO this information is very helpful.

A diet high in fiber can HELP WITH WEIGHT LOSS BECAUSE DIETARY FIBER REQUIRES MORE CHEWING TIMES, WHICH GIVES YOUR BODY TIME TO REGISTER WHEN YOU ARE FULL .

The gel formed by soluble fiber makes a meal feel larger and linger longer, so YOU STAY FULL LONGER. MOST HIGH FIBER FOODS ARE ALSO NATURALLY LOW IN CALORIES AND FAT .
EAT MORE FRESH FRUITS AND VEGETABLES AND WHEN POSSIBLE -- BE SURE TO EAT THE SKIN. (For example: an apple or a pear -- BUT NOT AN ORANGE)

INSTEAD OF WHITE BREAD AND LOW FIBER CEREALS CHOOSE WHOLE GRAIN BREADS AND CEREALS WITH GREATER THAN -- 4 TO 5 GRAMS OF FIBER PER SERVING.

USE WHOLE GRAIN PANCAKE OR WAFFLE MIXES AND TOP THEM WITH FRESH FRUIT.

TOP YOUR YOGURT OR NONFAT ICE CREAM WITH ROLLED OATS, BRAN FLAKES, WHOLE GRAIN CEREAL OR FRESH FRUIT.

INCLUDE BEANS AND VEGETABLES IN SOUPS, SALADS AND RICE DISHES.

SUBSTITUTE LONG GRAIN BROWN RICE FOR WHITE RICE.
RATHER THAN DRINKING FRUIT AND VEGETABLE JUICES EAT THE FRUIT OR VEGETABLE ITSELF .

SUBSTITUTE WHOLE WHEAT OR SPINACH PASTA FOR REGULAR PASTA.

TO CONSUME 20 GRAMS OF FIBER IN A DAY EAT 3 SERVINGS OF VEGETABLES, 2 SERVINGS OF FRUIT WHOLE GRAINS .


Below you will find the fiber content of some common foods:

[B]WHOLE GRAINS:
WHOLE WHEAT BREAD, 1 SLICE -- 1.6 grams
HIGH FIBER CEREAL, 1/2 CUP -- 8 - 13 GRAMS
WHITE ALL PURPOSE FLOUR, 1 CUP -- 3.4 GRAMS
WHEAT FLOUR, 1 CUP -- 15.2 GRAMS
BROWN RICE, 1 CUP -- 3.3 GRAMS


VEGETABLES:
BROCCOLI, RAW 1/2 CUP -- 1.2 GRAMS
BRUSSEL SPROUTS, 1/2 CUP -- 3.4 GRAMS
CORN, BOILED, 1/2 CUP -- 3 GRAMS


FRUIT:
APPLE, WITH SKIN , MEDIUM SIZE -- 3 GRAMS
FIGS, DRIED, 5 PIECES -- 8.7 GRAMS
PEAR, WITH SKIN, MEDIUM SIZE -- 4.3 GRAMS
STRAWBERRIES, 1 CUP -- 5.8 GRAMS


BEANS:
BLACK BEANS, BOILED 1 CUP -- 14.4 GRAMS
CHICKPEAS, BOILED, 1 CUP -- 5.7 GRAMS
LIMA BEANS, BOILED, 1 CUP -- 13.5 GRAMS


I will place in the recipe forum (Desserts) one of the sensible recipes offered by SlimFast (that sounds perfect for a hot summer day) OLD FASHIONED PEACH SHORTCAKE .

This is a wonderful time to buy vegetables that are high in fiber and fresh!!! I use savoy cabbage, napa cabbage instead of the watery iceburg lettece for my salads. Kolirabi, turnips and cauliflower are so wonderful to eat fresh. Make a dish by your easy chair to nibble on in the eve. Squash is wonderful too. buy extra, bake or microwave and put up little plastic bags or dishes in the freezer for another time. Use your imagination. !!! I am 72 yrs young and down 20# since July.. At a standstill but not letting it get me down. Keep plugging along. :o :o

Monica:

Thanks for posting the Fiber Facts! It had alot of valuable information! I am trying to add more fiber in my diet.

Thank you for the information on fiber.

I try to eat a lot of fiber. I have been buying the Red Mill 5 Grain cereal. It really stays with you. I also use a lot of beans, etc. I did get some flax seed and ground them in my food chopper and use to top cereal and salads.

I am definitely a senior and have been losing this past year. I have combined a morning exercise program and healthy eating which I always look for high fiber foods.

Carol