Dietary fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity and type 2 diabetes. That’s reason enough to get the recommended amount of dietary fiber daily – 14 grams per 1,000 kcal, or 25 g for adult women and 38 g for adult men. To meet the recommendation for fiber, Americans should increase their consumption of beans and peas, vegetables, fruits, whole grains and nuts with naturally occurring fiber. Whole grains vary in fiber content so check the Nutrition Facts label to compare whole-grain products and find choices that are higher in dietary fiber. Always be mindful to hydrate properly, but especially when following a higher fiber diet.