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Fiber is found plentifully in fruits (berries, apples, bananas, mango and guava), veggies (squash, carrots, broccoli and spinach), whole grains (oats, barley, etc.), nuts, seeds (chia, flax, pumpkin and sesame), legumes (beans, chickpeas and peas), potatoes with skin, and rice/wheat bran. Have fruits and veggies with skin. Legumes and citrus fruits (oranges, lemons, and grapefruit) are particularly effective in boosting the growth of colonic flora that adds bulk to stool and keeps intestines healthy.