"High fiber comes in vegetable form: artichokes, lima beans, soybeans," he says. "You can get fruits that have lots of fiber like grapefruit, blackberries and raspberries."
One of Oprah's favorite whole grain choices is steel cut oatmeal for its crunchy texture. Dr. Oz says steel cut oatmeal and other whole grain foods are high in fiber—great for digestion.
"[Steel cut oatmeal] doesn't have a lot of calories, and it drags the food [you eat] along so it can't become like putty—until it gets to the very end," Dr. Oz says. "Whole grains are an insoluble fiber, so it pulls water with it and it binds to all the other stuff you're eating that may not be so good for you. It gets the whole bolus moving on."
"The easy part of this message is all of these foods come out of the ground looking the way they look when you eat them," he says. "That's the only thing you have to remember. 'Does it look the way it looked when it came out of the ground when I eat it? There are no white bread plants!"
Dr. Oz recommends magnesium supplements when necessary.
If more "number two" is a "number one" priority, add these foods to your shopping list now!
"And you get vitamin D from the sun," Dr. Oz says. "So especially if you live in northern latitudes, you're not getting enough vitamin D unless you take supplements."
Dr. Oz says that since African-Americans have a darker skin color, they should probably be taking supplements in order to insure proper vitamin D intake.
"It's cheap and easy to take aspirin," Dr Oz says. "Aspirin has many, many helping elements. It helps your skin, it helps about anything you can imagine. It has some potential risks if people have sensitive stomachs. But for cancer, you've got to be on it."
Coffee actually has been shown to reduce liver cancer and to be effective with (or with symptoms of) Alzheimer's and Parkinson's diseases," Dr. Oz says. "So there are a bunch of different places where coffee can play a role. The reason it got a bad name is because it does have side effects, for example, migraine headaches and heart palpitations. But if you're not having them, coffee is reasonable."
Did we mention, it's good for those bowel movements, too? Dr. Oz suggests 24 ounces of coffee a day is a rational amount.
"Red wine has a chemical in it called rezveritrol, which is a very strong antioxidant that's also been shown to be heart-healthy," Dr. Oz says. "Red wine has the material from the skins of the grapes [the rezveritrol]. The white wine has that skin stripped away. So if you're going to drink wine and you're going to take the hit on calories, drink red wine."
How much of all these healthy foods should you be eating daily?