• Eating fiber-rich food as part of a healthy diet will help your body look and feel better. High-fiber foods have been known to help lower cholesterol levels, and may reduce the risk of heart disease, diabetes, diverticular disease and constipation High fiber foods taste great and fill us up quickly, which helps fight obesity. Current recommendations suggest that we consume at least 20 grams of dietary fiber daily.
  
  

Breads and Cereals

• Whole-grain breads such as oatmeal, wheat, bran, pumpernickel, seven-grain and rye have a high fiber content. Dark whole-grain rye breads have as much as 5.8 grams of dietary fiber per serving. Whole-wheat bread with raisins has 6.5 grams of fiber in two slices.
  
  Cereals are an excellent source of fiber. All-Bran cereal has 10.4 grams of dietary fiber in a 1/2-cup serving, which supplies half of your daily recommended fiber intake. Bran flakes with raisins will give you 6.0 grams of fiber per cup. Puffed wheat, corn flakes, shredded wheat and oatmeal also offer a good dose of fiber with your morning meal.
  
  

Vegetables

• Split peas have a chart-topping 16.3 grams of fiber per cup. Baked beans provide 10.4 grams of healthy fiber per one-cup serving. Cooked lentils will give you 15.6 grams of fiber per cup. Cooked spinach is right behind with 14.0 grams in a cup. Potatoes, sweet potatoes, winter squash, yellow corn, cabbage, broccoli, cauliflower, carrots and green beans are all good vegetables to eat if you want to add fiber to your diet.
  
  

Fruits

• Pears, apples with the peel, bananas, strawberries,oranges, raspberries, grapes and pineapple all provide a healthy dose of fiber. Blackberries are filled with fiber, giving you 7.6 grams per cup. Plums, peaches and honeydew are good sources of fiber. Dried fruits such as figs, dates, prunes, and raisins are all high-fiber treats.
  
  

Pasta and Rice

• Whole-wheat macaroni and whole-wheat egg noodles have 5.7 grams of fiber in a one-cup serving. Brown rice has 5.5 grams of fiber and white rice had 2.0 grams of fiber in a 1/2-cup serving. Whole-wheat spaghetti has 5.6 grams of fiber per cup; add a cup of sauce and you'll boost the fiber content to 6.0.
  
  

Nuts

• Almonds have 3.3 grams of fiber per ounce. Brazil nuts, peanuts, walnuts, hazelnuts (filberts) and pecans are also good sources of fiber, and provide a nutritious and filling snack.