Consuming foods high in fiber helps to maintain a healthy digestive tract. Fiber binds with other foods you eat to help them move more easily through the body. If a person does not eat enough fiber, side effects such as constipation and gas can occur. For this reason, women should consume between 21 and 25g of fiber per day and men should eat 30 to 38g per day.
Fruits
Fruits contain insoluble fiber, which is a type of fiber that helps to bind with waste and move it through the stomach. The fiber-containing portion of fruits tends to be found in the skin. For example, an apple with skin contains 4.4g of fiber and a pear with skin contains 5.5g, according to the Mayo Clinic. Other fruits that are high in fiber are raspberries (8g), strawberries (3.8g), bananas (3.1g), dried figs (1.6g) and raisins (1g).
Grains/Cereals
Foods in this category can belong to the soluble or insoluble categories. For example, wheat bran, such as bran flakes, is a form of insoluble fiber that contains 5.3g per 3/4 cup serving, according to the Mayo Clinic. Other examples of grains containing insoluble fiber include whole-wheat spaghetti (6.2g), pearled barley (6.0g), air-popped popcorn (3.5g), whole-wheat bread (1.9g) or brown rice (3.5g).
Cereals such as oats or oat bran contain soluble fiber. Soluble fiber performs its work in the stomach, where the fiber binds with fatty acids to make digestion last longer. Oats, such as those found in an oat bran muffin, contain 5.2g of fiber and instant oatmeal contains 4g according to the Mayo Clinic.
Legumes/Nuts/Seeds
Legumes and nuts are a form of soluble fiber. Examples of high-fiber foods in this category include cooked lentils (15.6g), split peas (16.3g) and sunflower seeds (3g). Beans also are high in fiber, such as black beans (15g), lima beans (13.2g) and baked beans (10.4g). A 1-oz. serving of nuts, including almonds (3.5g), pistachios (2.9g) and pecans (2.7g).
Vegetables
Vegetables contain insoluble fiber, meaning they aid in moving foods through the digestive tract. Examples of vegetables highest in fiber include cooked artichokes (10.3g), cooked peas (8.8g), broccoli (5.1g), turnip greens (5.0g), cooked sweet corn (4.2g), potatoes with skin (2.9g) and raw carrots (1.7g), according to the Mayo Clinic.
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