Consuming fiber from a variety of sources is also important. Whole grain fiber, for example, was linked to reduced body fat (lower BMI - Body Mass Index), blood pressure and blood homocysteine – the chemical linked to blood vessel inflammation. High fruit fiber diets were linked to lower blood pressure and abdominal fat. High vegetable fiber diets were related to lower blood pressure and homocysteine levels.

Leading health experts recommend that people consume at least 25 grams of fiber per day. The results of this study suggest that even higher fiber intakes are beneficial. Each five-gram increment of daily fiber intake provided additional health benefits. In the United States, the average adult consumes only 15 grams of fiber per day and should be increased. It is suggested to increase the fiber content of your daily diet gradually, to prevent common digestive symptoms such as bloating, intestinal gas and cramping.

High fiber foods

Oat bran, Corn Bran, rice bran, wheat bran.

Medium fiber foods :

Whole grains, whole wheat pasta, whole wheat flour, oatmeal-rolled oats, steel cut oats, wheat-oat flour, corn meal, brown rice.

Asparagus
Beans (string, green)
Broccoli
Brussels sprouts
Cabbage (red, white)
Carrots
Cauliflower
Corn, canned
Kale leaves
Parsnip
Peas
Beets
Potatoes
Spinach
Squash, summer
Sweet potatoes
Turnips
Zucchini
Bean sprouts   
Celery 
Cucumber
Lettuce, all varieties
Mushrooms
Onions
Red and green peppers  
Tomato
Apples
Apricot
Apricot, dried
bananas   
Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Oranges   
Peaches
Pears
Pineapples
Plums
Lemon
Prunes
Raisins
Raspberries
Strawberries
Watermelon
Kidney beans
Lentils
Lima beans
Adzuki beans
Black beans
Navy beans
Almonds
Psyllium Husks
( source:Am J Clin Nutr, 83:124- 131,2006)