Benefits of a high-fiber diet

A high-fiber diet may support good health in a number of ways.

High fiber and less chance of constipation

Dietary fiber increases the weight and size of stool and softens it. In general, bulky stool is easier to pass, and this lowers the chance of constipation. If you have loose, watery stools, fiber may help make them solid. That's because fiber absorbs water and adds bulk to stool.

Bowel health and fiber

A high-fiber diet may lower the risk of swollen veins in the anus and lower rectum called hemorrhoids. Eating plenty of fiber also may help lower the risk of a condition called diverticulitis that involves small, inflamed pouches in the colon wall. A high-fiber diet is linked with a lower risk of colorectal cancer as well. Some fiber also serves as food for "good" bacteria in the gut. It's known as fermented fiber. It may play a role in lowering the risk of diseases of the colon.

High fiber and lower cholesterol levels

Soluble fiber found in beans, oats, flaxseed and oat bran may keep the body from absorbing some of the cholesterol in other foods. As a result, that may lower low-density lipoprotein, also called "bad," cholesterol levels in the blood. High-fiber foods may have other effects on heart health, such as lowering blood pressure and lessening swelling in the body called inflammation.

Blood sugar levels and fiber

In people with diabetes, fiber may slow the absorption of sugar and help improve blood sugar levels. That's especially true of soluble fiber. A healthy diet that includes both soluble and insoluble fiber also may lower the risk of type 2 diabetes.

Healthy weight and fiber

High-fiber foods tend to be more filling than low-fiber foods. So you're likely to eat less and stay satisfied longer. High-fiber foods also tend to take longer to eat and to be less energy dense than low-fiber foods. That means they have fewer calories for the same volume of food.

High-fiber diet and lifespan

Getting more fiber is linked with a lower risk of dying of any health condition, including heart disease.