What do berries, broccoli and beans have in common? All are foods rich in fiber that can help digestion, prevent constipation, and may help lower cholesterol and reduce your risk of heart disease. Dietitians recommend 20-30 grams of fiber per day, but aiming for this amount right away may cause an upset stomach. Instead, try adding 3 to 5 grams at a time by including a serving of fiber-rich foods, such as adding 1 cup of broccoli on your Jo's salad, or 1/3 cup of beans to your quesadilla. To learn more about the benefits of eating fiber visit this page on the Mayo clinic site.