Most people know that a high-fiber diet can keep you "regular", but there are many other health benefits of a diet rich in fiber, both soluble and insoluble. A high-fiber diet may also diminish the risk of heart disease and diabetes, lower cholesterol levels, aid in weight loss, and fight against certain kinds of cancer. Recommended fiber intake for women is 21 to 25 grams a day while men should consume 30 to 38 grams a day. Check your nutrition labels for total grams of fiber per serving.