These benefits of fiber make it one of the most important nutrients in your diet

These benefits of fiber make it one of the most important nutrients in your diet

While there are many reasons why your parents forced you to eat your vegetables, the high fiber content is probably one of them. A powerhouse of nutrients, fiber is notable for its ability to keep your digestive system running, keep you full for hours, stabilize your blood sugar, and more. Despite its impressive array of health benefits, recent research suggests that only 7 percent (!!) of adults in the US get the recommended daily amount of fiber.

Given these statistics, chances are good that you (and many other people) could use a refresher on fiber optics—you're only human, after all. Here, experts explain everything you need to know about fiber, including how much you should consume per day and all the reasons to consume this nutrient in the first place.

What is fiber exactly?

So you've been told to eat more fiber. But what is it really? A type of carbohydrate, fiber is essentially the structural components of plant foods (e.g. fruits, vegetables, grains) that your body cannot digest or break down, according to the Mayo Clinic. As such, it passes through your intestines and out of your colon relatively intact. But don't be fooled; Just because it doesn't break down into sugar molecules like other carbohydrates, fiber still does a lot of work moving through your body. But before you get into those details, there are a few more facts about the powerful nutrient you should know.

Fiber is often classified as either soluble - meaning it dissolves in water - or insoluble - meaning it does not dissolve in water. When soluble fiber comes into contact with H2O and other fluids in your intestines, it forms a gel-like substance that takes up physical space in your stomach, making foods with this type of fiber (e.g. oats, walnuts, beans, farro) particularly filling. This type of fiber can also help lower blood cholesterol and glucose levels. Then there is insoluble fiber, which adds bulk to stool, stimulates intestinal movement to push it through your system, and in turn helps you stay regular. Cauliflower, artichokes, okra and whole wheat flour are some of the foods full of insoluble fiber.

Simply put, both types of fiber help food move through your system, where the nutrient's potency lies: "Fiber slows down the digestion and absorption of food, giving you consistent energy that lasts," says Sarah Romotsky, RD. But that's just one of the many benefits of fiber - and here are a few more.

Health Benefits of Fiber

Helps maintain a healthy weight

Fiber revs up your metabolism. (That's why it's one of the most important nutrients for weight loss.) Women who replace refined grains with high-fiber grains have a higher resting metabolism, meaning they burn more calories throughout the day, according to a Clinical Nutrition study published in the American Journal. This effect is likely due to the increased energy your body has when it gets enough fiber, along with steady blood sugar levels, says study author Susan B. Roberts, a senior scientist at the USDA Human Nutrition Research Center on Aging at Tufts University and the founder of the iDiet weight loss program.

Fiber is particularly beneficial for keeping your weight healthy because it produces short-chain fatty acids when broken down by your gut bacteria, says Wendy Dahl, Ph.D., associate professor of nutritional sciences at the University of Florida. These fatty acids help induce a feeling of satiety and keep you full for hours. By the way, that's just one way fiber can help you avoid cravings and dreaded hangovers. (See also: These Nutritionist-Approved High-Fiber Snacks Will Keep Your Stomach From Growling.)

Stabilizes blood sugar

By forming this gel-like substance in your gut, soluble fiber can also slow the absorption of carbohydrates, thereby preventing blood sugar spikes, Grace Clark-Hibbs, MDA, RDN, registered dietitian and founder of Nutrition with Grace, previously told Shape. And that's a pretty big deal, because regulating blood sugar is key to warding off type 2 diabetes. The more stable your blood sugar levels are, the less likely you are to experience those dreaded sugar highs and lows and instead keep going with a steady stream of energy.

Helps lower cholesterol levels

Not only does soluble fiber help control blood sugar levels and therefore prevent diabetes, but it can also help prevent heart disease. How exactly? Soluble fiber binds LDL (“bad”) cholesterol in the digestive system and prevents it from entering the bloodstream and traveling to other parts of the body. When the fiber is finally excreted in the feces, it brings the cholesterol with it, preventing your body from absorbing the "bad" stuff. This also lowers blood levels of LDL cholesterol, which is linked to a lower risk of heart disease, registered dietitian Ashley Marolo, RD, previously told Shape.

Keeps your body balanced

If you're packing plenty of post-workout protein to help build and maintain muscle, fiber can be an important counterbalance, says Dahl. Here's why: When you consume too much protein, some of it may not be digested and instead broken down by gut bacteria, creating inflammation-causing compounds, she explains. But if you eat enough fiber, the nutrient acts as a deterrent. The bacteria break it down instead, preventing this harmful process. For best results, make sure at least some of your daily protein comes from plant sources like beans and peas, which are high in fiber, notes Dahl. (These vegetarian dinners are high in protein and fiber.)

Supports healthy digestion

If you're having trouble going number two, you may want to fill up on fiber. As mentioned above, insoluble fiber increases stool bulk and promotes bowel movements, which may ultimately relieve constipation, according to the Mayo Clinic. Or maybe you have the opposite problem and are dealing with diarrhea. Soluble fiber can help with this as it is known to firm stool, which in turn can curb any loose, watery number two. Additionally, fiber can also act like a prebiotic, meaning it feeds the friendly or "good" bacteria in the gut, Valerie Agyeman, RD, founder of Flourish Heights, told Shape. As such, the nutrient may help prevent symptoms of gut dysbiosis (also known as an unbalanced gut), including abdominal pain, cramps, and diarrhea.

Strengthens bones

Fiber increases the population of good gut bacteria in your digestive tract, which research has linked to a strengthened immune system and even a better mood, says Dahl. (Truly good health and happiness go hand in hand.) Your bones benefit, too. Certain types of fiber, such as B. Chicory root makes it easier for your body to absorb magnesium and calcium - both important factors for a strong physique. A diet high in fiber can even help prevent knee problems. In a 2018 study, people who ate the most fiber were less likely than people who ate less fiber to have worse knee pain or later develop painful osteoarthritis in their knees, likely thanks to fiber's anti-inflammatory effects, researchers said.

So, how much fiber do you really need?

To reap the benefits of fiber, the Mayo Clinic recommends that women aim for at least 21-25 grams of fiber per day and men aim for 30-38 grams per day. However, it is important to note that these numbers may vary depending on age, health status, etc. Eat a variety of fruits, vegetables, whole grains, beans, and nuts, and you'll end up with the right mix of different types of fiber, says Romotsky. (Try these recipes with high-fiber foods.) And as you increase your fiber intake, remember to drink more water to prevent an upset stomach, she says. (See also: How Much Water Do You Actually Need, Every Day?)

FYI, some packaged foods contain “functional fiber,” like psyllium and inulin. While it's okay to eat this way to fill in the gaps, eating whole foods also gives you the benefit of fiber and other nutrients. (And in case you're wondering, this is what you need to know if you have too much fiber in your diet.)