Eating a fiber-rich diet can help improve your health and keep your body functioning regularly. According to the Family Doctor website, eating adequate amounts of fiber can help treat constipation, hemorrhoids and diverticulitis; lower the risk of heart disease and type 2 diabetes. Fiber also makes you feel full, which can help you lose weight. Women should consume between 21 to 25 grams of fiber each day; men should aim for 30 to 38 grams.
Beans and Nuts
Beans and nuts provide you with a filling and tasty source of fiber. Black beans, lentils and split peas all provide more than 15 grams of fiber per cup, the Mayo Clinic reports, while lima beans and baked beans provide 13 and 10 grams, respectively. While nuts don't provide nearly the same level of fiber as beans, they are nevertheless a good source, and also pack healthy fats. A quarter-cup of sunflower seeds provides 3.9 grams of fiber; 23 almonds provide 3.5 grams.
Whole Grains
Fiber comes from plant sources, so any grain like wheat, oat, corn or rice can provide you with fiber. The trick lies in whether or not the fiber gets stripped from the grain during processing. But just because the packaging of cereal or a loaf of bread claims it's a good source of whole grains, this doesn't mean that the food contains significant fiber. Read labels to determine how many grams of fiber are provided per serving, and choose items that list whole wheat, whole grain, or whole bran as the first ingredient on the label. Popcorn provides 3.5 grams of fiber per 3-cup serving; bran flakes provide 5.3 grams of fiber per 3/4-cup serving; whole-wheat spaghetti provides 6.2 grams of fiber per cup.
Fruits and Veggies
Fruits and vegetables pack numerous vitamins and minerals while also providing you with a rich source of fiber. An apple yields between 3.3 and 4.4 grams of fiber, depending on the size, while berries like raspberries and blackberries can deliver between 3 and 5 grams per half-cup serving. A cup of spinach provides 3.5 grams of fiber, while a cup of broccoli has 5.1 grams. By aiming for the suggested five to nine servings of fruits and vegetables each day, you can almost reach your fiber requirement.
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