Adaptation A: The foods to eat

Common fibre foods that help "move things along"

Raspberries

Fiber: 8 grams per cup, raw.

Blackberries
Fiber: 7.6 grams per cup, raw.

Pears
Fiber: 5.5 grams per medium fruit, raw.

Bran Flakes
Fiber: 7 grams per cup, raw.

Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked.

Oatmeal
Fiber: 4 grams per cup, cooked.