Health Benefits of a High Fiber Diet Fiber or dietary fiber is the portion of diet that does not break down in the digestive tract. A fiber rich food plays an important role in maintaining several bodily functions efficiently. There are many health benefits of fiber rich diet such as it helps prevent colorectal cancers, diabetes, gallstones, breast cancer and other heart related disease. There are mainly 2 types of dietary fiber, soluble and insoluble. Soluble fiber helps protect the digestive system and is helpful in the absorption of several substances. It is also beneficial in lowering cholesterol levels. Soluble fiber is also helpful in diabetes control because it helps regulate the absorption rate of glucose. This reduces drastic variations in blood sugar levels. Some good sources include fruits, vegetables like prunes, Brussels sprouts, brown rice, oats and rice bran. Insoluble fiber is another form of dietary fiber that helps prevent constipation and also aids regular waste elimination. When waste is expelled from the body regularly, the time that potentially harmful substances remain in the colon is lessened. According to the research insoluble fiber helps reduce the level of estrogen in the body and as a result they are beneficial in the prevention of breast cancer. Some good sources include wheat, beans, bran, figs and artichokes. High fiber diet plays a key role in the weight loss and weight control process. According to the newer studies the majority of seriously overweight people have diets low in foods containing fiber. Fiber helps give you the feeling of fullness while eating; as a result you will eat less. The daily recommended amount is between 20 and 30 grams of fiber. Get your fiber through your diet rather than going for synthetic one. Fruits, vegetables and grains are fully loaded with fiber. Try to drink at least 6 to 8 glasses of water daily in order to aid the movement of food through the digestive tract.