Dietary fiber is an essential part of any diet, and one that people don’t always know enough about. Fiber is found in fruits, vegetables and grains and most Americans need about 20-35 grams of fiber each day. The American Dietetic Association, however, estimates that most people only get between 14-15 grams each day.

As Dr. Margaret Lewin, the Medical Director at Cinergy Health, can explain, dietary fiber aids in digestion. Foods that are high in fiber also make your body feel full, so a diet that is rich in fiber can help with weight-management. It also prevents constipation and helps with conditions such as diverticulosis, diabetes and heart disease.

As Cinergy Health points out, you’ll find insoluble fiber in wheat bran, vegetables and whole grains and soluble fiber in oats, peas, beans, some fruits, and some cereal products. When you first introduce fiber to your diet, you should do so slowly. Too much fiber at once, when you’re not used to it, can lead to bloating, flatulence and abdominal cramps. If, instead, you gradually increase the fiber in your diet and make sure to drink plenty of water at the same time, you should avoid these side effects.