Every consumed plant--even herbs and spices--contains dietary fiber. Fiber, a type of indigestible carbohydrate, is divided into two categories: soluble and insoluble. These refer to whether the fiber dissolves in water, and both categories of fiber are important for a healthy diet. A diet rich in fiber promotes bowel regularity and reduces the risks of heart disease, type 2 diabetes, diverticular disease, colon polyps and colon cancer, according to the Harvard School of Public Health.
Whole Grains
There are two primary categories of grain products: whole grains and refined grains. Whole grains consist of the entire grain, including its bran, germ and endosperm. Refined grains are processed to remove the bran and germ. Most of the nutrients of the grain, including the fiber, is lost in the process. Some nutrients, such as B vitamins and iron, are added back in, but the fiber content is not, explains the American Heart Association. Therefore, only whole grain products -- including cereals, breads, pasta and others -- are rich in dietary fiber. Common whole grains include whole wheat, whole cornmeal, oats, bulgur, brown rice, barley and quinoa.
Legumes
Legumes are an excellent source of soluble fiber. Lentils, peas, split peas, chickpeas, peanuts, green beans, black beans, kidney beans, pinto beans, lima beans and soybeans all provide significant amounts of dietary fiber, according to The World's Healthiest Foods website of the George Mateljan Foundation. Navy beans are a particularly rich source, with 1 cup offering 19 grams, notes the Linus Pauling Institute at Oregon State University.
Vegetables
Vegetables are a prime source of insoluble fiber. Artichoke hearts, with 14 grams per 1 cup serving, according to the Linus Pauling Institute, are a particularly fiber-rich food. Leafy greens, such as mustard greens, turnip greens, collard greens, romaine, cabbage, swiss chard and spinach are other healthy foods notable for their fiber content. Brussels sprouts, squash, carrots, celery, cucumber, broccoli, cauliflower, bell peppers, chili peppers, asparagus, tubers, onions and fennel offer high levels of dietary fiber as well.
Fruit
Most fruit is a key source of soluble fiber, though some fruits, like tomatoes, are high in insoluble fiber. Prunes are especially high in fiber, with 1 cup providing 12.4 grams, notes the Linus Pauling Institute. Most berries contain significant quantities of fiber, as do apples, pears, bananas, papaya, guava, melons, pineapple, figs, grapefruit and apricots.
Nuts and Seeds
For soluble fiber, nuts and seeds are beneficial foods. Just 2 tablespoons of flaxseeds provides 5 grams, according to The World's Healthiest Foods. One ounce of almonds provides 3.5 grams, according to the Linus Pauling Institute. Sesame seeds, pecans and pistachios are other good options.
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