Dietary fiber plays an important role in many areas. Although your body won't digest or absorb this edible substance, the fiber in your diet can help promote normal bowel movements, control blood sugar levels and encourage weight loss. Fiber also helps lower your cholesterol levels and supports the overall health of your circulatory system, including your heart. Adult men should consume between 30 and 38 g of fiber each day, while women should consume between 21 and 25 g, according to the Mayo Clinic.
Grains
Whole grains provide a nutritious source of dietary fiber that you can eat throughout the day. You can help meet your fiber requirements by eating cereal for breakfast, whole-grain breads for lunch, brown rice or whole-wheat pastas for dinner and popcorn or bran muffins for snacks. Oatmeal provides an especially rich source of fiber. One and one-half cups of this cooked grain supplies your body with 6 g of fiber.
Legumes
Adding legumes to your side dishes and main dishes increases your fiber intake and helps prevent high cholesterol. Beans provide a common, inexpensive method of increasing your fiber intake. Other legumes that contain fiber include split peas, chickpeas, barley and lentils.
Fruits and Vegetables
Fruits and vegetables supply numerous nutrients to your diet, including vitamins, minerals, antioxidants and fiber. The Mayo Clinic recommends eating fruit at every meal. Include heart-healthy varieties, such as berries, oranges, apples, pears and bananas. Dried fruits, including raisins and prunes, make nutritious snacks that you can keep in your purse, desk or car, allowing you to nibble on fiber throughout the day. Eating a large salad every day, as well as consuming a variety of cooked vegetables with your meals, also helps you meet your daily fiber requirement.
Nuts and Seeds
Pecans, almonds, pistachios and sunflower seeds contain dietary fiber. These also provide a source of healthy fats. These make tasty additions to cereals and salads, as well as providing crunch and flavor as toppings on yogurt and ice-cream. Psyllium, a type of bulk-forming laxative, comes from the Plantago ovate plant. The seed husks contain an abundant source of fiber that can help lower your cholesterol levels. Although many people mix psyllium fiber in a glass of water or juice, you can also consume this substance by adding it to the ingredients in breads and other baked goods.
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