Fiber serves a number of functions to the body, but the majority of people consume far less than the recommended daily amount. Fiber is not digested by the body. Fiber aids in the digestive process and helps food and waste move through the system more easily. According to the American Heart Association, fiber can be useful in controlling cholesterol levels and can reduce the risk of cardiovascular disease. A diet rich in dietary fiber may be able to reduce the risk of type two diabetes. Fiber also has functions in promoting weight loss by serving as a natural appetite controller and aiding in digestion.

In order to reap its benefits, the average woman should try to consume at least 20 grams of fiber per day; for men, more than 30 grams of fiber per day is ideal. Yet the Harvard School of Public Health estimates that the average American consumes just 15 grams of fiber per day. This is due to a typical diet that is loaded with meat and dairy products, but lacking in natural fruits and vegetables.

One group of foods that contain a significant amount of fiber is whole fruits. Some of the best fruits by fiber content are apples, pears, raspberries, blackberries, and prunes. Whole fruits contain significantly more fiber than fruit juices because refined juices lose most of their fiber in processing.

Many vegetables serve as excellent sources of dietary fiber. Among the best vegetables for fiber are peas, spinach, broccoli, artichokes, and Brussels sprouts. Often the best fiber sources among vegetables, virtually any variety of bean serves as a great source of fiber, many containing more than ten grams in a serving. Kidney beans, refried beans, and black beans are among the top varieties for fiber.

Whole grains are fantastic sources of fiber. Whole bran cereal can have as much as 20 grams of dietary fiber in a single bowl. Oatmeal is another good breakfast food for fiber. Whole-wheat bread contains significantly more fiber than white bread. Rice, bran muffins, and barley are similarly beneficial. Certain nuts, particularly almonds and pistachios are also good sources of dietary fiber.

Fiber is a nutritional need that is largely neglected in the average modern diet. While fiber is mostly credited for its contributions to digestion in fighting constipation, it serves several highly valuable functions. With its effects on cardiovascular health and diabetes, it becomes that much more important to maintain a diet rich in high fiber foods like fruits, vegetables, and whole-grain products.

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