Fiber can assist weight control in several ways. Fiber-rich foods such as fruit, vegetables, potatoes, wholegrain breads and brown rice contain few calories for volume. Because they are bulky, they keep you feeling fuller for longer. Similarly, you’re also inclined to eat less of high-fiber foods because they are so filling. Even the extra chewing time can contribute to feelings of satiety.

On the other hand, low-fiber foods such as candy and chips are more concentrated in calories and less filling. Therefore, you can easily overeat and consume excessive calories from low-fiber foods before your appetite is satisfied.

For example, compare an apple (high-fiber) and a glass of apple juice (low-fiber). Two or three apples are needed to produce one glass of apple juice. In the juicing process, all the fiber is removed and the sugar and calories become more concentrated. When you choose the apple juice instead of the apple, you consume more calories.

Including fiber in your diet leads to many health benefits.

Type 2 diabetes – A high-fiber diet seems to reduce the risk for type 2 diabetes. Foods that are high in fiber often have a low glycemic index and thus help to regulate blood-sugar levels. Low-fiber foods, on the other hand, are high on the glycemic index and cause big spikes in blood-sugar levels. A diet low in cereal fiber and high in high-glycemic index foods can more than double the risk for the disease.

Cancer – Do high-fiber diets reduce the risk of colon cancer? Research shows varying results. The most recent, large-scale study provides evidence in favor of fiber’s protective role, observing that those eating a high fiber diet (36g or more of daily fiber) were 25 percent less likely to develop polyps than those eating fewer than 12 grams.

Heart disease – If you have a high intake of dietary fiber, your risk for heart disease can be significantly reduced. In one Harvard study, those who had a high dietary-fiber intake had a 40 percent lower risk of getting heart disease than those with a low intake. The fiber in whole grains appears to be particularly beneficial. Several studies also suggest that higher intake of fiber may help prevent metabolic syndrome (a combination of medical disorders including obesity, insulin resistance, high blood sugar, dyslipidemia and high blood pressure).

Digestive disorders – Because insoluble fiber speeds up the passage of foods through the stomach and intestines, it helps to prevent and alleviate constipation. The fiber in wheat bran and oat bran is particularly effective. Fiber may also help reduce the risk of diverticulosis, a disease which involves inflammation of the bowel and affects a huge percentage of the American adult population. Increased fiber consumption can also help to alleviate the symptoms of this disease.

Good nutrition - Many high-fiber foods are also rich sources of vitamins, minerals, and antioxidants. If you are eating enough fiber, you will inevitably also get more of these nutrients.