Dietary fiber is found in abundance in whole grains, legumes, fruits, vegetable, seeds, and nuts. Dietary fiber is not digested by the body. It moves through the digestive system without any breaking down process. Dietary fiber is categorized into a soluble and a insoluble fiber. Insoluble fiber helps in the smooth and easy movement of digested food through the system. Soluble fiber helps in the prevention of diseases and disorders related to high cholesterol and glucose levels.

• Lower risk of type 2 diabetes : It has been observed that a regular intake of 26 grams of fiber reduces the risk of type 2 diabetes by at least 18 percent. Type 2 diabetes is caused by the low production of insulin in the body. It is also caused when the body becomes resistant to insulin. This results in high glucose levels in the body. Soluble fiber slows down the absorption of glucose produced through the digestion of the carbohydrates. This, in turn, controls the level of blood sugar in the body and ensures optimal level of insulin production. Thus, a high fiber diet can significantly reduce the risk of type 2 diabetes.
• Maintain a healthy weight : A high-fiber diet has been known to help in losing weight and healthy weight management. Foods that contain soluble fiber usually require more chewing. This slows down the eating process and lessens your hunger pangs. When you have a high fiber diet, you tend to feel full sooner than when you consume your regular meal. Your hunger is satiated, and this prevents you from overeating. Fiber also absorbs all the fats and calories as it moves through the digestive system.
• Cut the risk of heart ailments : According to various studies, it has been observed that a daily consumption of at least 7 grams of fiber can lower the risk of heart diseases by around 9 percent. A high fiber diet, especially, one rich in sources of soluble fiber brings down the low-density lipoprotein (LDL) levels in the blood. LDL is bad cholesterol that can clog arteries and lead to cardiovascular problems if the LDL levels are too high in the blood. The soluble fiber slows down the absorption of bad cholesterol in the body. The LDL levels come down and the risks of heart diseases, high blood pressure, and inflammation in the blood vessels are lowered.
• Lower risk of cancer : A high fiber diet with at least a daily consumption of 10 grams of fiber has been observed to lower the risk of breast cancer by 5 percent and colon cancer by 10 percent. As fiber adds bulk to the stool and ensures that it smoothly moves out of the body, all the toxins are flushed out of the body with each bowel movement. Also, fruits and vegetables that are rich sources of fiber contain phytochemicals and antioxidants. These two substances lower the risk of cancer to a great extent.
• A healthy gut : A high fiber diet has been known to lower the risk of immune system disorder by improving the health of your gut. The fiber in your food is used by the gut bacteria to produce short-chain fatty acids. These fatty acids help in the prevention of obesity, systemic inflammation, and other chronic health problems. A healthy gut also ensures that there is a lower risk of being afflicted with disorders related to the digestive tract. A high fiber diet can help in preventing the irritable bowel syndrome (IBS), constipation, and irregular stool problems.