Regarding fiber: Eat plenty of fruits and vegetables. Dried fruit has some serious fiber, in particular. How do you think prunes work? Also, soba noodles are full of fiber. They may not package it like we do, but there's plenty of fiber to be had.
Also, check import shops for cereal. Weetabix is a British brand with plenty of fiber. If there's an Aeon shopping mall, it probably has an import shop in it.
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