Fiber does lots of great things for your body. Just like a broom collects debris, fiber sweeps up waste, toxins and food particles, helping to move them smoothly and efficiently through your digestive tract. The result? Less constipation, fewer toxins, lower cholesterol levels and more.12
There are two types of fiber: Soluble and insoluble. Soluble fiber dissolves in water to form a gel-like substance, helping to lower blood cholesterol and glucose levels, explains Lauren Harris-Pincus, M.S., RDN, author of The Everything Easy Pre-Diabetes Cookbook. “Insoluble fiber helps to bulk up your poop and move it through your colon more quickly. Bye-bye, constipation,” she says.
Because fiber keeps your digestive tract functioning regularly, it may help prevent constipation and ease symptoms of diverticulosis. A high-fiber diet may also support weight management by increasing feelings of fullness and reducing overall calorie intake. This is particularly beneficial if you want to maintain or lose weight, as fiber-rich foods are especially filling and satisfying.
Fiber may also play a role in reducing the risk of chronic diseases. Studies have shown that a high-fiber diet may lower the risk of developing heart disease, type 2 diabetes and certain types of cancer, such as colorectal cancer. By helping stabilize blood sugar levels and lowering LDL (bad) cholesterol, fiber may also promote better heart health.3
