Fiber is essential for the body; we need fiber for healthy digestion. Fiber makes us feel full, keeps the intestinal tract moving, and prevents constipation. Fiber is found in fruits, vegetables, whole grains, and legumes. Good sources of fiber include carrots, broccoli, oranges, bananas, oats, dried prunes, dried apricots, cooked lentils, and sunflower seeds. Fruit should be mostly berries, such as blueberries and blackberries, and pineapples and grapefruits. Tangerines or apples can be added to green salads. Canned fruits and vegetables are loaded with salt and added sugar. Fresh is better. Frozen fruit and vegetables are nearly as good as fresh ones.

When it comes to vegetables—which are a great source of fiber—it is good to eat many colors and varieties. Painting a diet with the bold colors of orange carrots, yellow squash, purple eggplants, red tomatoes, emerald-green spinach, and all shades in between makes meals more appealing, and also ensures that you get a variety of vitamins and minerals.