A high-fiber diet may help reduce the risk of heart disease and diabetes, according to the Mayo Clinic. Current recommendations are that children and adults should consume 20 to 35 grams of dietary fiber per day from food, depending on calorie requirements. Be sure to speak with your doctor or a registered dietitian regarding your specific fiber intake requirements.
Fruit
Fruit contains a high water and fiber content. Eating fruit can help normalize your bowel movements and lower your risk of developing hemorrhoids. The Harvard School of Public Health recommends eating whole fruits instead of drinking fruit juices; you'll consume fewer calories and more fiber. Top choices include raspberries, blueberries, pears and apples. Aim for two to four servings of fruit per day.
Vegetables
Dietary fiber is found only in plant foods, making vegetables one of the best choices. Vegetables can make meals feel more filling and help prevent overeating. Some of the best choices for high-fiber vegetables are artichokes, peas, broccoli, corn and tomatoes. Try snacking on raw vegetables or adding them to main dishes to reach the recommended goal of two to five servings per day.
Whole Grains
Mayoclinic.com reports that fiber found in whole grains, oats and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, the bad type of cholesterol. To increase fiber intake, replace cereals, white rice, bread and pasta with brown rice and whole grain products. Be sure to read the label and look for words like "stone ground," "whole wheat" and "whole grain," which indicate a high-fiber product. For a high-fiber diet, aim for at least two and up to six servings of whole grains per day.
Legumes
Legumes, including beans, lentils, sunflower seeds, almonds and walnuts are high in protein and fiber. The soluble fiber found in beans and legumes can lower cholesterol and blood pressure and reduce the risk for heart disease, states MayoClinic.com. Add more legumes to your diet by eating them as snacks, adding them to dinners and using them as a topping for salads. The Harvard School of Public Health recommends substituting legumes for meat two or three times per week to follow a high-fiber diet.
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