Eat more fiber. You've probably heard it before. But do you know why fiber is so good for your health? Dietary fiber - found mainly in fruits, vegetables, whole grains and legumes - is probably best known for its ability to prevent or relieve constipation.

1 Promotes regular bowel movements - You probably don't seriously consider your bowel movements until something is wrong. They're occurring too frequently, diarrhea, or not frequently enough, constipation. Fiber can help prevent both of these uncomfortable issues.

2 Keeps you feeling fuller for longer - Fiber takes longer to digest than other nutrients, so it has an amazing filling power," says Beaver. A huge benefit of incorporating fiber into meals and snacks is how it helps you feel full between them.

3 Helps lower high blood pressure - Eating enough fiber can help improve blood pressure those people whose levels are high.

4 Balances cholesterol levels - One particular type of fiber - viscous fiber - has a binding quality to it that can help trap excess bile and cholesterol in our Gl tract, which our body then eliminates when we go to bathroom. This unique property can help maintain optimal cholesterol levels, benefitting heart health.

5 Prevents blood sugar spikes - Soluble fiber also helps regulate blood sugar levels. Consuming soluble fiber with the rest of a meal slows down the rate at which glucose is absorbed into the bloodstream, helping to prevent blood sugar spikes.

As you can see, fiber-all types--is good for your health. By eating a well-rounded, balanced diet that includes plenty of fruit, vegetables, nuts, seeds, legumes and whole grains, you will likely get the amount of fiber your body needs to run efficiently and lower your disease risk.