Fiber has loads of benefits, including speeding up digestion, maintaining lung health and decreasing your risk of chronic heart disease. To maintain a healthy digestive system it’s essential to eat enough fiber. For men that means as much as 38 grams of fiber a day and for women it’s 25 grams. Incorporating the following foods will help. A high-fiber breakfast cereal is a good place to start. Look for cereals with at least 5 grams of fiber per serving and watch out for sugar. Incorporating more legumes into your diet is another great way to get more fiber into your diet. Kidney beans, chickpeas, black beans and lentils are all fiber-rich options. Other foods you might want to consider including are whole grains and more fruits and vegetables.