According to MyPyramid.gov, consuming foods high in fiber has several health benefits, including a reduced risk of coronary heart disease, reduced likelihood of constipation and weight management assistance. The Mayo Clinic also points to fiber as a way to keep the digestive tract functioning properly and to reduce the risk of diabetes. FAQs.org warns against high fiber diets that do not include enough fluids to process the foods through the digestive tract. They explain that fiber carries water out of the body, which can lead to dehydration, intestinal discomfort and gas.
Fruits
The Mayo Clinic identifies the daily recommended amount of fiber for women to be 21 to 25 grams and men 30 to 38 grams per day. Fruits contain a fair amount of fiber ranging from a little more than one gram to eight grams per serving, according to MayoClinic.com. On the highest end of fruits are raspberries, with eight grams per cup. Other choices include pears with the skin, apples with the skin, dried figs, most berries, bananas, oranges and raisins.
Grains
Grain products can be an excellent source of fiber, especially if they are considered whole-grain. According to the Whole Grains Council, at least half of the daily intake of grains should come from "whole" grains. Grains are processed and refined after harvest to remove the kernel or outer parts of the seed itself. Whole grains do not go through this process. Examples include wheat, corn, rice, oats, barley, quinoa, spelt and rye. High-fiber grain products include whole-wheat pasta, barley, oat bran, oatmeal, popcorn, brown rice and whole-grain breads.
Nuts & Seeds
Several nuts, seeds and legume products are high in fiber as well as protein. According to the Mayo Clinic the fiber content in things like split peas, lentils, beans and almonds ranges from 3.3 grams to 16.3 grams per serving. Peas and beans offer the most substantial amount of fiber per one cup serving.
Vegetables
Like fruits, the vegetable food group has several high-fiber choices. The amount of fiber per serving is comparable to fruit sources ranging from a little more than one gram per serving to 10 grams. Examples of fibrous vegetables include artichokes, broccoli, sweet corn, Brussels sprouts, potatoes with skin and raw carrots.
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