A high fiber diet confers many benefits, including relieving constipation, lowering cholesterol and aiding in weight loss. On average it is recommended that women eat between 21 and 25 g of fiber a day, while men eat between 30 to 38 g of fiber. Most diets which contain whole grains, a variety of fruits of vegetables, and high fiber foods -- foods with 5 g of fiber or more in each serving, like lentils, oats, and raspberries -- should easily meet these requirements.
Lentils
A member of the legume family, lentils are a nutritionally dense source of insoluble and soluble dietary fibers. One cup of cooked lentils contain roughly 15 g of fiber, just about half the daily recommended intake. The fiber content in lentils can help lower cholesterol and manage blood sugar levels. Lentils also have the added benefit of being low in fat and calories while still containing several important nutrients like minerals, vitamins and protein.
Oats
Oats, oatmeal and oat bran average around 5 g of fiber per serving and are considered an important source of fiber. A source of insoluble and soluble fiber, oats also contain a type of fiber known as beta-glucan, an important type of fiber for lowering total cholesterol levels. In fact, as little as 3 g of beta-gluten a day has been shown to lower total cholesterol levels by 8 to 23 percent. Oat fiber has also been shown to stabilize the blood sugar levels of type 2 diabetes patients.
Raspberries
Raspberries are a delicious source of soluble and insoluble fiber. A serving of raspberries contains about 64 calories and 8 g of fiber. High in dietary fiber but low in saturated fat, cholesterol and sodium, raspberries are a heart-healthy food. Although they tend to be high in sugar, raspberries contain large amounts of vitamin K, magnesium, vitamin C, manganese and other antioxidants. Raspberries also contain the plant chemicals polyphenols and anthocyanins. These may help to fight cancer, reduce inflammation and offer some relief from arthritis.
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