Fiber Rich Foods - easy on the waistline and budget

For those of you who are looking for healthy and less expensive ways to improve your diet, here are some high fiber foods- from best fiber (9.5 g) to okay fiber (2 g): 

one-half cup of each- 

cooked navy beans (9.5), 

baked beans, canned (9), 

cooked lentils (7.8), 

black beans (7.5), 

dates (7.1), 

cooked kidney beans (6.5), 

cooked lima beans (6.7), 

canned tomato paste (5.9), 

cooked garbanzo beans (6.2), 

bean with ham soup (5.6), 

frozen red raspberries (5.5), 

cooked artichoke (4.5), 

frozen peas - cooked (4.4), 

cooked frozen mixed veggies (4), 

raw blackberries (3.6), 

canned pumpkin (3.5), 

whole wheat spaghetti - cooked (3.4); 

others- 1 c. raisin bran cereal (7), 

one medium bran muffin (5), 

one-half asian pear (5), 

1 c oatmeal (4), 

24 almonds (3.3), 

one apple with skin (3.3), 

one cup broccoli (2.4), 

one red sweet pepper (2.4), 

one nectarine (2.3), 

28 peanuts (2.3), 

one slice whole grain bread (2), 

15 walnut halves (2). 

Enjoy!!