by Starla Ross

Created on: July 03, 2008   Last Updated: March 21, 2012

With the passing of the low-fat, low-carb, and low-calorie diets, the trend today seems to be toward a diet geared toward whole foods high in fiber, rich in antioxidants, and naturally gluten-free. Research has shown a diet high in fiber and antioxidants leads to healthier cardiovascular health and reduced incidences of cancer.  Plant-based diets have become popular due to the success of movies such as "Forks, Not Knives" and are likely to continue on popularity as many Americans come to realize fast food and excessive preservatives are slowing killing them.

There is no need to eat boxed or commercial high-fiber foods.  Some of the best sources of dietary fiber are found in nature.

1.  Berries
Almost all berries are high in fiber and good for your health. Whether it be blackberries, blueberries, strawberries or raspberries, all should be a part of a high-fiber diet. Sprinkle some on whole grain cereal or yogurt, or even eat them by themselves for a healthy snack.

2.  Apples
Maybe Benjamin Franklin was right. An apple a day may truly keep the doctor away. Apples are naturally high in fiber and provide benefits to the immune system. Be sure to keep the skin on, however. The skin provides the highest fiber content of the apple.

3.  Pears
Just like its apple counter-part, pears are also a great source of dietary fiber. As with the apple, the skin provides the most fiber, so be sure to include the skin when choosing a pear as a part of your diet.

4.  Vegetables
Almost all vegetables are high in fiber. Foods like carrots, corn, broccoli, and peas should round out a day's nutrients. Beans of almost any type provide lots of fiber. Red kidney beans, green beans, garbanzo beans, and black beans can be added to almost any salad or rice for extra flavor and fiber. One vegetable that is surprisingly lacking in fiber? Lettuce.

5.  Bananas
What food could be easier to eat than a banana? It comes wrapped in its own wrapper, never needs washing, and is the perfect size portion. Bananas are a high-fiber food. Eat one alone as a snack or add one to whole grain cereal for an extra fiber kick in the morning. An extra benefit to parents of finicky children, bananas are a favorite for kids. While you may have a hard time convincing your toddler to eat kidney beans or broccoli for lunch, bananas are an easy sell.

There are many ways to add extra fiber in your diet with little effort. While fiber in cereals, breads, and crackers are better than no fiber at all, don't forget the fiber found in nature. With its high nutrient value and health benefits, fiber found in fruits and vegetables is nature's perfect gift for wellness.

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