You’ve probably heard that you should eat more fiber. But have you ever questioned why?

Dietary fiber refers to the material in all plant foods such as fruits, vegetables, legumes, and grains that your body doesn’t digest. Due to its bulk, fiber helps move food through your system at a healthy rate, which can result in several health benefits:

• prevention and relief of bowel problems such as constipation and diverticulitis

• reduced risk of cardiovascular disease by lowering cholesterol and inhibiting vascular inflammation

• improved blood sugar and insulin levels

• decreased risk of osteoporosis

• a feeling of fullness that can help you take in fewer total calories

While you can take fiber supplements, there are many delicious and healthful high-fiber foods. Good sources include whole grains, vegetables, fruits, seeds, nuts, beans, and legumes. A fiber-rich diet also gives you important vitamins, minerals, and phytochemicals.

But don’t change your diet overnight. Add fiber gradually over several weeks to avoid problems — increasing fiber intake too quickly may cause abdominal discomfort such as gas and bloating. Drinking more water is also recommended.

Make healthy changes to your diet, such as adding fiber slowly. They will surely pay off in the long run.