High-fiber foods—fruits, vegetables, whole grains and legumes—are essential to a healthy diet. Research suggests that eating more fiber-rich foods might boost weight loss and help prevent chronic diseases like diabetes, heart disease and certain types of cancer. Focusing on eating more fiber means identifying all the wonderful foods you can eat, instead of those you can’t. Nutrition guidelines recommend that women eat 25 grams of fiber per day and men get 38 grams, yet the average American only consumes around 15 grams. (For comparison, ½ cup of black beans has 8 grams; an apple has about 5 grams.) To increase your fiber intake, choose whole fruits, switch from white to whole-wheat bread and pasta, add beans to your diet and aim to include vegetables in every meal.