Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. (health.com)
It's also rich in potassium and copper and contains more fiber per ounce than a banana, which makes it a good aid to digestion. (health.com)
Desiccated coconut offers 4.6 grams of fiber per ounce, which is 18 percent of the recommended daily intake for women and 12 percent for men. (livestrong.com)