Fiber is an essential part of a healthy diet, especially for those looking to reduce their risk of diabetes. Adults under 50 should aim for 25 to 38 grams of fiber daily, while children need 19 to 38 grams depending on their age and sex. Fiber helps regulate blood sugar levels, promotes healthy digestion, and can aid in weight management. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and helps control blood sugar and cholesterol levels. Insoluble fiber does not dissolve in water and helps with bowel movements. Here are eight high-fiber foods that can help you meet your daily requirements: 1. Fortified cereals: These often contain 5 to 14 grams of fiber per serving. 2. Beans: Varieties like kidney, chickpeas, and black beans offer 4 to 10 grams of fiber per serving. 3. Pears: One medium-sized pear provides about 5.5 grams of fiber. 4. Avocados: A half-cup serving contains 5 grams of fiber. 5. Raspberries: A half-cup serving offers 4 grams of fiber. 6. Artichokes: A half-cup serving of cooked artichoke contains 4.8 grams of fiber. 7. Oats: One cup of raw oats has about 8 grams of fiber. 8. Chia seeds: A 1-ounce serving provides 9.75 grams of fiber. Including these foods in your diet can help you maintain healthy blood sugar levels and reduce the risk of diabetes.