acts like a BRUSH to add bulk to stool, generally speeding transit time DRIED FIGS COCONUT SPLIT PEAS WHEAT BRAN Insoluble Fiber BEANS + LENTILS high in both soluble + insoluble fiber AVOCADO PRUNES FLAXSEED NUTS almonds, chestnuts, peanuts, etc DATES WHOLE GRAINS esp wheat, barley, millet BERRIES