Fiber is a beneficial substance found in many foods. Since the FDA recognizes its importance, it is listed on all food labels. Research shows that eating a healthy diet coupled with high fiber intake has many benefits.Benefits Of FiberThere are multiple research studies showing that the average American does not consume enough fiber. Most Americans eat less than 15 grams each day. However, health experts say the average adult requires between 20 and 30 grams daily. The same research shows that high-fiber diets combined with low saturated fat intake may help prevent Heart disease and cancer. It is also beneficial in weight loss plans. People who are diagnosed with diverticulosis are usually advised to take at least 30 grams of fiber every day. It provides bulk to stools, which prevents food from pocketing in the colon's diverticula. People who have had multiple episodes of diverticulitis, which is an acute infection of the diverticula, are also advised by their physicians to keep a strict high-fiber diet.Sources Of FiberMost nutritionists advise people to obtain their fiber from natural substances. This means non-processed foods with fiber are the most valuable sources. There are over 6,000 foods containing fiber, so it is not difficult to implement a diet with a higher intake. Apples, Pears, beans, oats and avocados are just a few examples of foods that are rich in fiber. To provide an example of ample intake for a day, a human would need to consumer one cup of oats, one medium avocado and one large apple. It is important to know exactly how much fiber is in a specific food. Many Americans who are concerned about their health take supplements to ensure adequate fiber intake. While this is not the optimal choice, it is better than consuming less than the recommended intake. There are also pills, drink mixes and chewable tablets available at most pharmacies and grocery stores.As with any substance, it is important to ask a physician before starting a new high-fiber diet or supplement. While fiber is helpful, it can cause bloating and gas if too much is consumed.