Dietary fiber includes the parts of the plant food the body cannot digest, according to MayoClinic.com. Dietary fiber has a number of health benefits, including normalizing bowel movements, aiding in weight control and lowering blood cholesterol. The two types of fiber include soluble and insoluble fiber. Insoluble fiber adds bulk to stool and helps food pass through the digestive system, according to the U.S. National Library of Medicine National Institutes of Health's Medline Plus website.
Fruits
Adult men need 30 to 38g of total dietary fiber a day and adult women need 21 to 25g day, according to MayoClinic.com. Fruits high in insoluble fiber include raisins, figs, dates, apples, prunes, peaches, papaya and mango. Foods high in fiber take longer to eat and digest, according to MayoClinic.com, helping people feel more satisfied and full aiding in weight control. People can easily add fiber to their diet by choosing fruits as a daily snack.
Vegetables
Vegetables with large amounts of insoluble fiber include carrots, corn, potato, rutabaga and corn, according to the Dietary Fiber Food website. Insoluble fiber helps to alleviate constipation and may aid in providing relief for people with irritable bowel syndrome. It may also help prevent the development of diverticular disease, according to MayoClinic.com. Carrots can be eaten as a snack or as part of a meal to add insoluble fiber to the diet.
Grains and Starches
Grains are a primary source of insoluble fiber in the diet, according to Medline Plus. Grains with large amounts include wheat bran, oat bran, wheat germ, bran flakes, rye grain, rye flakes, whole-grain rye flour, rye bread, whole-wheat flour, whole-wheat bread, oats, popcorn, barley flour, pearled barley, meusli, brown rice, rice cakes, oat flour, whole wheat spaghetti and whole wheat semolina. Wheat bran contains the most insoluble fiber with 36 g in a 100 g serving, according to the Dietary Fiber Food website.
Legumes
A diet high in fiber may decrease a person's risk of developing hemorrhoids, according to MayoClinic.com. Legumes with large amounts of insoluble fiber include white beans, peas, lentils, soy beans, soy flour and peanuts. Legumes can be added to soups and salads to increase the amount of insoluble fiber in the diet.
Nuts and Seeds
Nuts and seeds with large amounts of insoluble fiber include almonds, chestnuts, sunflower seeds, sesame seeds and hazelnuts, according to the Dietary Fiber Food website. Nuts and seeds can be eaten as a snack or added to hot cereals or salads for extra fiber. Nuts are a concentrated source of calories, however, and portion control is recommended to prevent excessive calorie intake and weight gain.
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