Apples, bananas, oranges, and strawberries all offer 3 to 4 grams of fiber per serving. (Eat the apple peels—they contain the greatest fiber!) Raspberries take first place in the fiber race, with 8 grams per cup. Exotic fruits are also high in fiber. A mango contains 5 grams, a persimmon contains 6, and 1 cup of guava contains around 9. Other high-fiber foods include beans, peas, carrots, potatoes, wheat bran, corn bran, and whole-wheat flour. Fiber is necessary for healthy digestion. It helps reduce your risk of developing kidney stones, diabetes, and heart disease as well. Fiber also has several other benefits for your body that will be discussed further in this article. Make sure you eat enough fiber every day. Try to get 20-40 grams by eating two or more servings of fruit and five or more servings of vegetables daily. Fruits and veggies contain different types of fiber that work differently in your body. Soluble fiber can help lower "bad" cholesterol and prevent heart disease, for example. Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, which means more water and less constipation - especially helpful for those who don't have much of this habit already. Both soluble and insoluble fiber are important for your health. Eating more of either type of fiber is always a good idea! The best sources of fiber are whole grains, vegetables, and fruits.