A high-fiber diet promotes good bowel and colon health. Fiber also may reduce your risk for diabetes and heart disease. According to the Mayo Clinic website, the recommended daily fiber intake for women is 21 to 25 grams per day, 30 to 38 grams for men. Fiber comes in two forms: soluble or insoluble. Soluble fiber absorbs water. Insoluble fiber also absorbs water and helps to maintain regular stool patterns.
Fruits
A variety of fruits contain fiber. For example, a cup of raspberries contains 8 grams of fiber. A medium pear, apple, banana or orange has 3.1 to 5.5 grams, with pears containing the highest amount and bananas and oranges containing the lowest. A 1-1/4 cup of strawberries provides 3.8 grams of fiber. You will reap the full nutritional benefit if you opt for fresh whole fruits and vegetables--with the skin, rather than fruit or vegetable juices, which contain only minerals, vitamins and calories.
Grains
High-fiber grains include wheat pasta, barley, oat bran muffins, bran flakes, oatmeal, popcorn, brown rice, and whole-wheat, rye or multigrain bread. A cup of whole wheat pasta, barley or oatmeal provides between 4.0 to 6.2 grams of fiber, with pasta containing the highest amount and oatmeal containing the lowest. A medium bran muffin or 3/4 cup of bran flakes each provide 5.2 and 5.3 grams, respectively. A three-cup serving of popcorn and one cup serving of brown rice each contain 3.5 grams of fiber. A slice of whole-wheat or multigrain bread each contain 1.9 grams of fiber.
Legumes
A 1-cup serving of split peas, lentils, black beans, lima beans and baked beans each contain 10.4 to 16.3 grams of fiber, with split peas having the highest amount and baked beans containing the lowest. An ounce of nuts such as almonds, pistachios and pecans each contain 3.5, 2.9 and 2.7 grams, respectively.
Vegetables
One medium artichoke contains 10.3 grams of fiber. A 1-cup serving of peas, broccoli, turnip greens, sweet corn or Brussels sprouts contain 4.1 to 8.8 grams of fiber, with peas containing the highest amount and Brussels sprouts containing the lowest.
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