Eating foods rich in dietary fiber is super smart because whole grain foods provide health benefits. Whole grains and fiber may help reduce cholesterol levels and lower the risk of heart disease, obesity, and type 2 diabetes. Whole grain, high fiber foods may also reduce constipation, especially when paired with drinking 64 oz. of water a day. Look for the Whole Grains stamp on products to help identify food products which contain up to 100% whole grain.