A high-fiber diet is a diet that is plentiful in fiber rich foods, such as beans, whole grains, nuts and many types of fruits and vegetables. Most plant-based foods are high in fiber.
The health benefits of a high-fiber diet include lower blood pressure, better control over blood sugar and maintaining a healthy bowel. For people under age 50, men should eat 38 grams of fiber per day and women should eat 25 grams. For people over age 50, men should eat 30 grams of fiber per day and women should eat 21 grams. People transitioning from a low-fiber diet should slowly work up to these recommendations, according to the National Institute on Aging.