“Eat more fiber.” You’ve probably seen this message in advertisements and the media. You can get all the fiber you need by eating the Mediterranean way, focusing on fruits, vegetables, whole grains, and legumes.

Fiber is what you may call the “roughage” found in plants. Your body doesn’t digest fiber like it does nutrients; fiber goes through your gastrointestinal tract intact. This process has a bigger impact on health than you may think; it’s very important roles include the following:

  • Helps maintain a healthy gastrointestinal tract by decreasing constipation and reducing your risk of diverticulosis, or small pouches that form in your colon.

  • Lowers total cholesterol and bad cholesterol levels, helping to keep your heart healthy. This is the role played by the soluble fiber found in foods such as oat bran, beans, and flaxseeds.

  • Slows the absorption of sugars you consume from carbohydrate foods, which helps keep blood sugar stable. This function is important for those who have insulin resistance diseases, such as diabetes or PCOS, and helps people manage their weights more effectively.

  • Acts as a natural appetite suppressant, helping you to feel full and satisfied after a meal. No need to buy those diet pills that are supposed to suppress your appetite. Save your money and try eating more fresh produce, beans, and whole grains with every meal.