Being the outermost layer of a grain, bran is typically removed when grains are processed. The purpose is to increase their shelf life. Many foods are subsequently enriched with bran fiber. For example, a half cup of wheat bran cereal has approximately 13 g of fiber.
Beans and lentils contain fair bits of fibers too. For instance, a cup of kidney beans provides over 11 g of fiber while the same amount of chick peas gives over 12 g of fiber, almost half of the daily recommended intake. Lentils can furnish even more fiber with a cup providing over 15 g of fiber.
