Fiber has numerous health advantages.

Nutritional advice and discussion seem to be in the news all of the time. This is low carb, and that is high protein. Fiber, on the other hand, does not receive nearly the attention it deserves.

When you read about all of the advantages of eating enough fiber, you'll wonder why we don't talk about it more. Dietary fiber can be found in a variety of foods, including fruits, vegetables, and whole grains, according to the National Institutes of Health. It's also known as bulk or roughage.

Fiber is generally underappreciated because we relate it mostly with regular bowel motions and constipation relief. Fiber, on the other hand, has a slew of other health advantages. High-fiber diets may also aid weight loss and lessen the risk of cardiovascular disease, diabetes, and cancer, according to some research.

Soluble and insoluble fibers are the two types of fiber. Both are beneficial to our health for various reasons. In water, soluble fiber dissolves and creates a gel-like material that binds to lipids. This aids in the reduction of blood cholesterol levels, particularly LDL, or bad cholesterol. Soluble fiber also reduces glucose absorption, which is beneficial to diabetics. Insoluble fiber is also beneficial because it bulks up feces, allowing it to travel through the body more quickly.

Whole fruits, legumes, and vegetables are generally high in both types of fiber. Consider an apple: the exterior is made up of insoluble fiber, whereas the fleshy part is made up of soluble fiber.Whole fruits, legumes, and vegetables, in general, are high in both types of fiber. Consider an apple: the exterior contains insoluble fiber, whereas the fleshy portion contains soluble fiber.

According to the newest USDA Dietary Guidelines, women should consume at least 21 to 25 grams of fiber per day, while men should consume 30 to 38 grams. The average daily intake in the United States is only 10 to 15 grams. In practice, 12 cup chopped vegetables (4 g fiber), 1 medium size whole fruit with skin (4 g fiber), two slices 100 percent whole wheat bread (6 g fiber), 12 cup black beans (8 g fiber), and 34 oatmeal might provide 27 grams of fiber (5 g fiber).

Fiber Fills You Up, Fills Your Wallet, and Fuels Your Health is a terrific resource prepared by Dan Remley, our OSU Extension field specialist for Food, Nutrition, and Wellness. "High fiber foods offer less calories, are more economical, and can help your family feel full after a meal," Remley writes.

He has a few fiber suggestions to help you progressively increase your fiber intake:

Eat oatmeal several times a week.

For breakfast choose a high-fiber breakfast cereal with 5 or more grams of fiber per serving. Choose for cereals with “whole grain,” “bran” or “fiber” in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

On the other hand, there are some processed food products that have fiber added to them. This can be a good approach to get more fiber into your diet in some instances. Just keep in mind that certain items may be rich in calories and include more sugar or sodium than you expect. Instead of these prepared goods, your best chance is to eat as much whole fruits and entire grains as possible.

"Do your little bit of good where you are; it's those little bits of good put together that overwhelm the world," Desmond Tutu said.