there are many health benefits of fiber, including:
1. Lowering cholesterol levels
2. Improving digestion
3. Reducing diabetes risk
4. Improving heart health
5. Reducing constipation
6. Reducing the risk of diverticulitis (inflammation of the intestines)
7. Maintaining steady control of blood sugar
Where to find fibers?
Fiber is always found in edible plant materials and in the healthiest foods, like whole grains as well as fruits and vegetables. There are two types of fiber: soluble and insoluble. "They act differently in your body when they're being processed,” “Soluble fiber can be somewhat dissolved by water; insoluble fiber can't."
It's best that you get the fiber you need each day from foods in your diet rather than supplements. Most people need between 20 and 35 grams of fiber each day. Some good fiber-rich food choices are:
Whole-grain breads, cereals, and pastas Fruits and vegetables Brown rice Dried beans Oatmeal Popcorn Getting fiber is great, but don't suddenly jump on the fiber bandwagon and ramp up your intake all at once. Take it slowly, and gradually increase your fiber each day to prevent side effects like diarrhea, abdominal pain, bloating, and gas.