A high-fiber diet has numerous health benefits. According to the Harvard School of Public Health, fiber can help prevent everything from constipation and diverticular disease, which affects the colon, to diabetes and heart disease. The Institute of Medicine of the National Academy of Sciences reports that adults should take in between 21 and 38 g of fiber daily, depending on age and gender. Choosing foods high in fiber makes this easier to accomplish.
Whole Grains
The USDA Food Pyramid advises including whole grains into your diet, which are a good source of fiber. Whole grains also include important nutrients, such as B vitamins and iron, and 3 oz. each day may help you manage your weight as well. Whole grain foods are those that have not been refined and contain the entire kernel. The Food Pyramid lists brown rice, bulgur, oatmeal, whole cornmeal and whole wheat flour as whole grain food options.
Vegetables
The USDA recommends vegetables as a good source of dietary fiber, as well. While all vegetables contain some fiber, some are considerably richer in this nutrient. According to Continuum Health Partners, a nonprofit hospital system in New York City, artichokes, Brussels sprouts, corn, peas, spinach and yams are all significant fiber sources.
Fruits
Fruits are another food that provides many nutritional benefits, including fiber. The Harvard School of Public Health advises eating whole fruit rather than drinking fruit juice, as much of the fiber is lost during juicing. Apples, berries, figs and plums are all good sources of fiber, according to the Continuum Health Partners' fiber content chart.
Beans
Along with being an excellent source of fiber, the Harvard School of Public Health states that they provide lots of protein and other healthful nutrients. When it comes to selecting a type of beans, you cannot go wrong as every variety is fiber-rich. Black beans, pinto beans and kidney beans all offer nearly 20 grams of fiber per serving.
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