Fiber is an essential part of a healthy diet. It keeps the digestive system moving along smoothly. A lack of fiber can lead to constipation and other health problems. Adding more fiber to your diet also can reduce the risk of diabetes and heart disease.

Daily Fiber Intake

According to the Mayo Clinic, women need between 21 and 25 grams of dietary fiber every day, while men need between 30 and 38 grams.

Grains

Whole grains are very high in fiber. Processed grains, such as white flour and white rice lose fiber in the milling process. For example, a cup of cooked brown rice contains 4 g of dietary fiber while a cup of cooked white rice contains only 2 g.

Fruits and Vegetables

Another rich source of fiber, fruits and vegetables are what many people call roughage. The amount of fiber in these foods varies widely. Where a cup of raspberries has 8 g of fiber, a cup of strawberries has less than 3 g. Similarly, a medium-sized artichoke has more than 10 g of fiber, while a medium-sized raw carrot has less than 2 g.

Proteins

Proteins are a mix of high and low fiber foods. Beans, nuts and seeds--rich sources of protein--are high in fiber, while beef, chicken and other animal meat products are low in fiber. To compare, a cup (8 oz.) of pinto beans contains 15 g of fiber, while 8 oz. of steak contains no fiber at all.

Dairy

Dairy foods contain little to no dietary fiber. Nutrition labels on cheese, milk and sour cream list zero grams of fiber, while vanilla ice cream has about half a gram. Dairy manufacturers often add fiber to their products (fruits and nuts primarily) to boost their fiber content.

Source:

Mayo Clinic

USDA Guidelines