What Are the Best Sources of Fiber?

Here are some quick and easy foods that will help you get more fiber into your diet. Making simple substitutions -- like swapping regular pasta for whole wheat -- can really make a difference and help you gain the benefits of a higher-fiber diet.

Lentils or split peas (1 cup), 15 grams
Fiber One Cereal (1\2 cup), 14 grams
La Tortilla Factory, Whole-Wheat Low-Carb Wrap (1 wrap), 14 grams
Chickpeas (1 cup), 11 grams
Nature's Own Double Fiber Bread (2 slices), 10 grams
Raspberries (1 cup), 8 grams
Thomas' English Muffin Light Multigrain (1 muffin), 8 grams
Popcorn (3 cups), 7 grams
Whole-wheat spaghetti (1 cup), 6 grams
GG Bran Crispbreads (1 cracker), 5 grams
Pear (1 piece), 5 grams
Spinach (1 cup, cooked), 4 grams
Pistachios, (1 oz.) 3 grams