Thank you @kaydee, I'm glad you got more than a thing from the post.
To increase your fibre intake, take a lot of vegetables and edible grains just the way they are. For instance we peel beans coat away to make a smooth 'moi-moi', we get rid of maize coats to make a smooth pab. They may look pleasing to the eye but get into our body just to quench the hunger. Those coats we peel off have a lot in them, let's focus more on the nutrients than the texture of our meals. The internet will tell you more or better still you can visit a Nutritionist. Thanks and Happy Sunday.