Fiber — we all know about it, but we’re not getting enough of it.

While we associate fiber with digestive health, there are more benefits for your body than you know when it comes to fiber.

Foods rich in fiber

Before we go into why fiber is so important, let’s start with where you can find it:

• Fruits – apples, pears, berries, oranges, bananas, kiwi, mangoes, avocados, figs and prunes
• Vegetables – broccoli, Brussels sprouts, carrots, sweet potatoes, beets, artichokes, peas, spinach, kale, collard greens and Swiss chard
• Legumes – lentils, chickpeas, black beans, kidney beans, navy beans, lima beans and split peas
• Nuts and seeds – almonds, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, pistachios and walnuts
• Whole grains – quinoa, oats, barley, brown rice, whole wheat bread, whole wheat pasta, bulgur and buckwheat
• More – popcorn, dark chocolate, coconut, dried fruit and bran cereal

When fiber is up, blood sugar goes down

Fiber is essential in helping your body control blood sugar. 

People with diabetes may need to up their intake of fiber to keep their blood glucose numbers in the normal range. And even if you don’t have diabetes, a diet rich in fiber can keep your blood sugar level and lower your risk of developing diabetes.

Fiber keeps you running like clockwork 

Anyone with gastrointestinal issues like constipation will tell you that regular bowel movements are vital to feeling your best.

Increasing your fiber intake by making healthier food choices can make things run a bit more smoothly in that area. While there are fiber supplements that you can take, the best way to ensure that you’re getting enough proper fiber is by increasing your intake of the foods mentioned above.

Fiber helps your heart

Heart disease is the leading cause of death for both men and women in the United States. One of the biggest contributors to heart disease is high cholesterol.

What’s an effective way to reduce your cholesterol? Yep: more fiber. Fiber lowers your low-density lipoprotein (LDL) — or “bad” — cholesterol.

It also has other heart benefits like lowering your blood pressure and reducing inflammation in the body.

Fiber works wonders for your weight 

When you have enough fiber in your diet, you can also see some pounds disappear. 

Adding high-fiber foods to your diet helps you feel full faster and eat less. It also helps you feel satiated longer so you cut out snacking between meals. Fiber is an energy-dense food, so you may eat the same volume of food but it comes with fewer calories.

Fiber reduces your risk of some cancers

A high-fiber diet is essential for good gut health. Along with improving your overall gut health, studies have shown that a fiber rich diet lowers your risk of developing colorectal cancer. 

It can also lower your chances of developing hemorrhoids and diverticulosis.

Again, the best way to get more fiber in your body is by choosing foods that have a high fiber content. While there are other avenues — such as supplements, make sure to talk with your healthcare provider to make sure any supplements you take will not interfere with your medications or worsen any health issues you may have.

Also, it's essential to drink plenty of water when consuming high-fiber foods to help with digestion and avoid constipation.