Consuming more bran or whole grains can help lower your risk for heart disease, according to a study published in "Circulation" in 2010. You can add bran to baked goods in place of up to one-fourth of the flour, sprinkle it on yogurt or in smoothies or cook it with water or milk to make a hot cereal.

Constipation occurs when the food you eat is digested slowly. As the bulk of food passes through your small intestine and into your large intestine, most of its nutrients have already been absorbed. The role of the large intestine is to extract excess water.

Basing your diet around sources of lean protein and fiber is a tasty way to create a healthy meal plan. Consider biting into a succulent chopped pear salsa atop a dollop of Greek yogurt and a breast of grilled chicken.

Lack of dietary fiber is the most common cause of constipation, according to the National Digestive Diseases Information Clearinghouse. Eating an adequate amount of fiber every day can help you prevent and relieve constipation because insoluble fiber keeps waste moving through your large intestine.

Foods that are easily digested and low in fiber allow your gastrointestinal tract to rest, by limiting the amount of undigested material and food waste that must pass through your large intestine.

Dietary fiber, or the parts of plant foods that your body cannot digest, promotes bowel health. It may also reduce your risk of diabetes and heart disease. The Food and Drug Administration has set a daily value for dietary fiber at 25g based on a 2,000-calorie diet.

Fiber One bars contain minerals and nutrients needed by the body for health and wellness. Fiber One makes five varieties to appeal to different tastes: oats with chocolate, peanut butter, caramel, strawberry and chocolate mocha. These bars are not to be eaten in place of a meal, but rather as a snack option.

A diet which is high in fiber can be used to treat chronic constipation. A high-fiber diet may also lower your risk of developing certain kinds of cancer and can lower your cholesterol and blood glucose levels.

Kiwifruits, also known as Chinese gooseberries, have a fuzzy brown outer coating that hides the bright emerald color of the sweet fruit inside. When you cut open a kiwifruit, you immediately see numerous small seeds that are high in fiber.

Getting the recommended 25 to 38 grams of fiber per day for adults may help lower your risk for high cholesterol, heart disease and constipation, according to Colorado State University Extension. A study published in the "American Journal of Clinical Nutrition"

Bananas are the fourth most important food crop after rice, wheat and corn, and eaten around the world. Given their ample nutrient and fiber content, as well as low cost and wide availability, the popularity of bananas is not surprising.

Although fiber is good for you and is a necessary part of a well-balanced diet, if you take in too much, too fast, you are asking for trouble. Too much fiber can lead to bloating, which can make for a very uncomfortable feeling in your stomach.