Fiber is a food component that the human body cannot digest. They pass through the digestive system all the way out of the body without being digested, which helps to regulate the activity of bowels and cleans them from cholesterol and food remainders. Fibers consist of two types: 1. Insoluble Fiber They are usually large and prevent constipation. They can be found in whole grains, wheat grains, as well as some vegetables. 2. Soluble Fiber They help to regulate blood sugar levels (prevent sudden increase in blood sugar levels). They also reduce cholesterol levels. They can be found in barley, oats, legumes, nuts, and fruit. Both types of fiber do exist in many foods as well, as foods normally high in fiber when still natural and unprocessed. Fiber doesn’t exist in meat, dairy products, sugar, or any other foods that have high levels of added sugar. Moreover, there are no fibers in white bread, white flour, white rice, and pastries. Foods that are considered important sources of fiber have many benefits to human body, such as: Reducing the risk of heart disease and diabetes. Improving the health of the digestive system and skin. Helping in weight loss, and lowering the risk of bowel cancer. Adults usually need 21-35 grams of fiber per day for a healthy digestive system. So, in order to achieve your weight loss goal or to improve the health of your digestive system, you have to gradually start increasing your intake of foods that are considered high in fiber, such as; whole grains, vegetables, fruits, and away from some processed foods. You may find it difficult at the beginning, but it will improve your overall health in a short period of time.