While fiber is often associated with improving “regularity” it has many other health benefits that may surprise you.

• Weight management  – Studies have found that higher-fiber diets may play a role in helping you maintain healthy weight. Fiber slows digestion and makes you feel full longer so you may be less hungry throughout the day.
• Blood sugar support – Multiple studies have shown that fiber helps maintain healthy blood sugar metabolism.
• Cholesterol support – Soluble fiber found in oats can help you maintain healthy cholesterol levels already within the normal range.
• Supports gastrointestinal health – Fiber promotes a healthy GI tract by speeding food transit through your digestive system and helping to absorb or sweep away waste and toxins.

Soluble vs. Insoluble Fiber

Fiber is commonly classified by its forms: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber). They both have benefits so don’t worry so much about which one you are consuming. If you are eating plenty of fruits, vegetables, whole grains and beans, you’ll get enough of both.

• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help you maintain cholesterol already within the normal range and may assist with the regulation of blood sugar. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

Recommended Intakes of Fiber

The average American's daily intake of fiber is about 5 to 14 grams per day. The current recommendations from the National Academy of Sciences, Institute of Medicine are to achieve an adequate intake (AI) of fiber based on your gender and age:

AI Fiber Intake for Men

AI Fiber Intake for Women

Sources:

Nutrition MD

WebMD

Mayo Clinic

Medicine Net