Forget stringy and forget meats. Fiber comes from plants and is contained in most foods with complex carbohydrates, including many fruits and vegetables as well as whole grain cereals and breads.

You need both and, luckily, many high-fiber foods contain both. Insoluble fiber, which does not dissolve in water, is found in cereals, whole grain products and some vegetables. It helps push food through the digestive track and is touted for a healthy digestive system. Soluble fiber, which forms a gel when mixed with water, is found in oats, peas, beans, certain fruits, and psyllium (a grain) and can lower blood cholesterol levels.

Don't be fooled by iceberg lettuce because it is crunchy; it contains less than a gram of fiber. The tomato sauce contains 2.6 grams, actually a surprising amount. The pumpkin seeds contain a whopping 10 grams of fiber.

Whoa there! Add high-fiber foods to your diet gradually. To add them overnight can cause bloating, gas, discomfort or more serious problems. And if you are adding lots of bran and other fibers, drink plenty of fluids. Otherwise, the bran can absorb most of the water in your intestines and cause an obstruction.

12 to 17 grams is what we eat, according to the American Dietetic Association (2005).

The study found that men with high-fiber diets had less chance having coronary disease. A similar result was found in women and published in the American Journal of Clinical Nutrition in 1999.

Beans are fiber-rich, even better than peas (2.4 grams per half cup) and carrots (2 grams per half cup cooked). In half-cup portions, here is a rundown of the grams of fiber in various types of beans: kidney, 6.9; navy, 6.5; pintos, 5.9; lentils, 5.2; lima, 4.3; and split peas, 3.1