Foods high in fiber?

foods with the most fiber. fiber is written as "dietary fiber" on nutrition labels, right?

does fiber really help you maintain a low body fat.

Whole-grain foods (such as bran cereals) and breads (those made with whole wheat grains).
Fresh fruits (including the skin and pulp).
Dried or stewed fruits (such as prunes, raisins, or apricots).
Root vegetables (such as carrots, turnips, or potatoes).
Raw or fresh vegetables, such as cabbage. (Lettuce is actually low in fiber.)
Eating bran cereal in the morning is often the easiest way to obtain fiber. All-Bran, 100% Bran, Bran Buds, oat bran, oatmeal, and Raisin Bran are some of the high-fiber cereals presently available. Bran can cause rumbling intestinal gas and even some mild cramping, so it should be eaten in small amounts at first. The amount can be increased as the body gets used to it. The goal should be one to two large, soft, formed stools a day.

You should also try to follow these dietary rules:

Drink plenty of liquids, including fruit or vegetable juices and water. Drink at least six cups of water or fluid a day.
Eat slowly. Chew your food thoroughly. This allows the saliva and digestive juices of the stomach, liver, and pancreas to break down food more easily. It may also help prevent problems from developing in the lower digestive tract.
Eat your meals at regular intervals.


FRUITS SERVING TOTAL FIBER IN GRAMS

Pear 1 medium 5.1
Figs, dried 2 medium 3.7
Blueberries 1 cup 3.5
Apple, with skin 1 medium 3.3
Strawberries 1 cup 3.3
Peaches, dried 3 halves 3.2
Orange 1 medium 3.1
Apricots, dried 10 halves 2.6
Raisins 1.5-ounce box 1.6
Grains, cereal & pasta Serving size Total fiber (grams)
Spaghetti,whole-wheat 1 cup 6.3
Bran flakes 3/4 cup 5.1
Oatmeal 1 cup 4.0
Bread, rye 1 slice 1.9
Bread, whole-wheat 1 slice 1.9
Bread, mixed-grain 1 slice 1.7
Bread, cracked-wheat 1 slice 1 .4
Legumes, nuts & seeds Serving size Total fiber (grams)
Lentils 1 cup 15.6
Black beans 1 cup 15.0
Lima beans 1 cup 13.2
Baked beans, canned 1 cup 10.4
Almonds 24 nuts 3.3
Pistachio nuts 47 nuts 2.9
Peanuts 28 nuts 2.3
Cashews 18 nuts 0.9
Vegetables Serving size Total fiber (grams)
Peas 1 cup 8.8
Artichoke, cooked 1 medium 6.5
Brussels sprouts 1 cup 6.4
Turnip greens, boiled 1 cup 5.0
Potato, baked with skin 1 medium 4.4
Corn 1 cup 4.2
Popcorn, air-popped 3 cups 3 .6
Tomato paste 1/4 cup 3.0
Carrot 1 medium 2.0