Fiber comes from plants, not animal foods. It is highest in fresh fruit, vegetables, whole grains, and dried beans and peas. Nuts and seeds contain fiber, but are also high in fat and calories so be careful with these.
A high fiber diet has a variety of health benefits including preventing constipation, colon cancer and helping to lower cholesterol, to name a few. For these benefits, 25 to 35 grams of fiber a day is recommended. Most people who eat a high fat, high meat diet or who rely on processed foods do not get enough. In fact, 10 to 11 grams is the estimated daily fiber intake of typical Westernised diets.