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The best form of dietary fiber is cereal bran. This prevents constipation.

Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include:  whole-wheat flour , bulgur (cracked wheat) ,  oatmeal ,  whole cornmeal ,  brown rice

Most refined grains are enriched wherein certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after being milled. However, Fiber is not added back to enriched grains.

Refined grains have been milled (the bran and germ are removed) to give grains a finer texture and improve their shelf life, but is also removes dietary fiber, iron, and many B vitamins .

Refined grains include  :  white flour ,degermed cornmeal , white bread , white rice .
 
Complex carbohydrates are present in whole grain breads, cereals, starches and fruits and vegetables. These foods are not only rich in B vitamins and trace minerals, but they also contribute dietary fiber which has been shown to reduce risk for developing certain cancers, lowering cholesterol levels and helping in weight control.

Eating more complex carbohydrates and less total fat and saturated fat, are key to good health. Popcorn is a terrific high fiber, low fat snack.
 
Beans, aside from containing soluble fiber, contribute protein, trace minerals and iron.
 
Whole grain breads and cereals contain important trace minerals such as zinc and magnesium used to make muscle tissue.
 
Fibers greatly help us to feel as if we are full after eating them and they do so with fewer calories.

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