Foods
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Moderate fiber
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High fiber
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Bread
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Whole-wheat bread, granola bread, wheat bran muffins, whole-grain waffles, popcorn
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Cereal
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Bran cereals, shredded wheat, oatmeal, granola, oat bran
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100% bran cereal
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Vegetables
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Beets, broccoli, Brussels sprouts, cabbage, carrots, corn, green beans, green peas, acorn and butternut squash, spinach, potato with skin, avocado
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Fruits
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Apples with peel, dates, papayas, mangoes, nectarines, oranges, pears, kiwis, strawberries, applesauce, raspberries, blackberries, raisins
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Cooked prunes, dried figs
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Meat substitutes
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Peanut butter, nuts
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Baked beans, black-eyed peas, garbanzo beans, lima beans, pinto beans, kidney beans, chili with beans, trail mix
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