Some good foods to include in a high-fiber diet are raspberries, whole-grain pasta, split peas, beans and cooked artichoke, notes Mayo Clinic. Other foods high in fiber include oatmeal, almonds, bran flakes, popcorn and apples with skin. Barley, lentils, lima beans, broccoli and brown rice are also high-fiber foods.
The recommended daily fiber intake is 21 to 25 grams per day for women and 30 to 38 grams per day for men, according to Mayo Clinic. People can increase the fiber in their diets by consuming whole fruits instead of fruit juice, eating vegetables as a snack, serving vegetable salad as a side dish and eating whole-grain foods, states WebMD. Gas and bloating sometimes result when a person suddenly increases the fiber in her diet. To avoid this problem, individuals should gradually increase fiber intake and drink plenty of fluids.
Eating a diet that is high in fiber promotes proper digestive function and may lower the risk of obesity, heart disease and diabetes, states Mayo Clinic. Eating a high-fiber diet also promotes weight loss, notes WebMD. This is because healthy foods that are high in fiber make people feel full and keep them from overeating. High-fiber foods also take longer to chew, allowing the brain adequate time to process the fact that the body has eaten enough.