A combination of proteins, fats, carbohydrates, and fibers in the diet is essential for proper functioning of our body. However, the significance of fiber differs from other nutrients. Dietary fiber is mainly derived from plant products that include fruits, vegetables, and edible leaves. Fiber is classified in to two types: soluble and insoluble fiber. Soluble fiber: This type of fiber gets easily dissolved in water forming a soft, gel-like substance. Citrus fruits, oats, beans, carrots, apples, psyllium, barley, nuts, peas, apples, etc., are rich sources of soluble fiber. The main function of this fiber is to lower the blood glucose and cholesterol levels. Insoluble fiber: This type of fiber facilitates the movement of waste material through the digestive system, and also helps in controlling the pH balance of the intestines. It also increases the stool bulk, and helps provide relief from irregular stools or constipation. Seeds, nuts, whole wheat products, cauliflower, green beans, and potatoes, etc., are rich sources of insoluble fibers. People affected by constipation certainly need to increase their intake of dietary fiber, as that can facilitate smooth and regular evacuation of bowel. Health Benefits The health benefits depend on the consumption of the type of the fiber. Inclusion of fiber in the diet is mainly useful for eliminating a number of problems associated with the digestive system. Apart from this, it also minimizes the risk of heart-related problems. Eliminates Constipation People affected by constipation should include more insoluble fiber in their diet. Including roughage in diet helps, as it mixes with the stool, thereby softening it and increasing the bulk of the stool. This makes the bowel movement easy, and reduces constipation in a natural way. Controls Diarrhea Fibers can help to control diarrhea as well. People affected by severe loose motions or watery stools, should increase their intake of soluble fibers, as these absorb water from the digestive tract. This makes the stool firm, and helps in normalizing the expulsion of feces. Normalizes Blood Sugar Levels Soluble fiber also lower blood glucose levels. People affected by high blood glucose need to increase the intake of foods that contain soluble fiber, because it controls the absorption of sugar in the blood. A diet with high content of soluble fiber is beneficial to people with type 2 diabetes. Lowers the Level of Bad Cholesterol A diet comprising soluble fibers and unsaturated fat is capable of lowering the bad cholesterol or LDL. It also helps reduce blood pressure and inflammation. Other Benefits Research studies have shown that the intake of fiber-rich food can lower the risk of colorectal cancer or colon cancer. Fiber-rich food items have a filling effect, and are capable of keeping hunger pangs at bay. People on a weight loss regimen can include additional fiber in their diet. Apart from alleviating the symptoms of constipation, dietary fiber is also effective in curing irritable bowel syndrome and diverticulosis. Clinical trials and experiments have also shown efficiency of fiber in protecting against the cancer of the breast, uterus, and prostate. Incorporating fiber-rich foods in your diet will definitely keep you fit and healthy in the long run. However, make sure that you maintain the right amount to prevent the detrimental effects of excessive intake of fiber in the body. Include fresh fruits, vegetables, nuts, cereals, and grains in your meals to derive the health benefits of dietary fiber. Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.