Fiber is an important part of a healthy diet because it helps keep us regular and feeling full. It has a number of other health benefits for the body, from the gut to the heart. But most Americans don’t eat nearly enough of it.
Dietary fiber is the part of plant foods — fruits, vegetables, legumes, and whole grains — that the body can’t break down or digest, per the Mayo Clinic.
There are two types: soluble and insoluble. Soluble fiber dissolves in water and bodily fluids, forming a gel-like substance as it passes through the body, which slows down digestion. Insoluble fiber does not dissolve and instead absorbs fluids and other materials, which increases stool bulk. Together, these types of fiber help the body remove waste, maintain bowel health, aid with digestion, and manage blood sugar levels.
“Fiber is such a nutrition superstar … it benefits our health in so many ways,” Frances Largeman-Roth, registered dietitian nutritionist author of Everyday Snack Tray, tells TODAY.com.
What are the benefits of fiber?
Fiber is most known for its role in digestion, since it helps keep you regular,” says Natalie Rizzo, registered dietitian and nutrition editor for TODAY.com.
Insoluble fiber helps bulk stool and makes it softer and easier to pass, which helps normalize bowel movements. It can also help the body process waste, prevent constipation and reduce the risk of colorectal conditions like hemorrhoids, per the Cleveland Clinic. A fiber-rich diet has been associated with a reduced risk of colorectal cancer, says Largeman-Roth.
“Fiber is also vital for a healthy gut! A healthy gut impacts inflammation, skin health, immunity and even mental health,” says Largeman-Roth. Soluble fiber can help feed good gut bacteria that lives in the colon, nourishing the gut microbiome. It has been shown to help lower cholesterol levels, Largeman-Roth adds.
A fiber-rich diet has also been associated with a reduced risk of colorectal cancer, says Largeman-Roth. Fiber can also…
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