Succotash

• Succotash, a combination of corn, lima beans and tomatoes, is a good source of fiber, with one cup containing 10.4 grams of fiber--about one third of the recommended daily amount.
  
  

Legumes

• Legumes of these varieties, listed in descending order, are good sources of fiber: chickpeas, kidney beans, lima beans, refried beans, baby lima beans, black beans and navy beans.
  
  

Fruits

• Some fruits high in fiber, listed from ones with the most to the least, are: dried pears, cherimoya (a tropical fruit from Latin America and California), blackberries, mamey (native to the Caribbean and Central America), raspberries, dried apples, peaches and figs.
  
  

Miso

• Miso, a traditional Japanese dish, is prepared by the fermentation of rice and barley or soybeans plus a yeast mold named koji. One-half cup of miso, depending on the brand, contains about 7.5 grams of fiber.
  
  

Pastas and Cereals

• Raw tricale, corn bran, raw amaranth seeds and whole-wheat spaghetti furnish the best sources of fiber of pastas and cereals. Some prepared breakfasts are enriched with additional fiber.