Your best fiber choices

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

• Whole-grain products
• Fruits
• Vegetables
• Beans, peas and other legumes
• Nuts and seeds

Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.