Dietary fiber, also known as roughage, is the indigestible part of plant foods. Fiber has a host of health benefits, including reducing the risk of heart disease and type 2 diabetes.

Fiber is mostly in vegetables, fruits, whole grains, and legumes. There are two types of fiber — soluble and insoluble — and both play important roles in health:

· Insoluble fiber does not dissolve in water and adds bulk to the stool, preventing constipation.

· Soluble fiber absorbs water, forming a gel-like substance in the digestive system. Soluble fiber may help lower cholesterol levels and help regulate blood sugar levels.

Dietary fiber is an essential part of a healthful diet. It is crucial for keeping the gut healthy and reducing the risk of chronic health conditions.

Most people in the United States do not get enough fiber from their diets. According to some estimates, only 5% of the population meet the adequate intake recommendations. This means that most people in the U.S. could get health benefits from increasing their daily fiber intake.

Eating fiber has many health benefits:

Several studies over the past several decades have examined dietary fiber’s effect on heart health, including preventing cardiovascular disease and reducing blood pressure.

A 2017 review of studiesTrusted Source found that people eating high fiber diets had significantly reduced risk of cardiovascular disease and lower mortality from these conditions.

The authors say that these heart protective effects could be because fiber reduces total cholesterol and low-density lipoprotein (LDL) cholesterol, also called ‘bad cholesterol,’ which is a major risk for heart conditions.

Fiber is important for keeping the gut healthy. Eating enough fiber can prevent or relieve constipation, helping waste to move smoothly through the body. It also encourages healthy gut microbiota.

According to a 2015 review, dietary fiber increases the bulk of stool, helps promote regular bowel movements, and reduces the time that waste spends inside the intestines.

According to a 2009 review, dietary fiber has a positive impact on gastrointestinal disorders, including:

· colorectal ulcer

· hiatal hernias

· gastroesophageal reflux disease

· diverticular disease

· hemorrhoids

A 2019 review reports that fiber intake may reduce a person’s risk of colorectal cancer.

Adding more fiber to the diet may also have benefits for diabetes. Fiber can help slow down the body’s absorption of sugar, helping to prevent blood sugar spikes after meals.

A 2018 reviewTrusted Source reports that people who ate high fiber diets, especially cereal fiber, had a lower risk of developing type 2 diabetes. These individuals also reported a small reduction in blood glucose levels

For people aiming to lose weight, a diet high in dietary fiber can help regulate weight loss. High fiber foods help a person feel fuller for longer and may help people adhere to a diet.

In a 2019 studyTrusted Source, researchers concluded that people who increased their dietary fiber intake increased their weight loss and adherence to their dietary caloric restriction.

According to the Academy of Nutrition and Dietetics, the recommended intake for dietary fiber in a 2,000 calorie diet is:

· 25 grams (g) per day for adult females

· 38 g per day for adult males

People need less fiber after 50 years of age at around 21 g for women and 30g for men. During pregnancy or breastfeeding, women should aim for at least 28g per day.

People can boost their daily fiber intake by making a variety of small changes:

· eat fruits and vegetables with the skins on, as the skins contain lots of fiber

· add beans or lentils to salads, soups, and side dishes

· replace white breads and pastas for whole wheat versions

· aim to eat 4.5 cups of vegetables and 4.5 cups of fruit each day, as the American Heart Association suggest

· if unable to meet the daily requirements, consider using fiber supplements