Fiber may be one of nature's most unappreciated nutrients. Most people know that fiber aids digestion, but this complex carbohydrate also offers numerous other health benefits. A diet rich in fiber can help you lose weight and lowers risk factors associated with diseases ranging from heart disease to diabetes.

Unfortunately, most Americans get far too little fiber in their diets. Fiber intake in the country typically is around 50 percent or less of the daily requirements suggested by the U.S. Public Health Service and the U.S. Department of Agriculture (USDA).

In fact, Americans eat far less fiber compared to people in other countries. Are you eating too little fiber? If so, you can easily boost your intake by consuming more whole-grain breads and cereals, fresh fruits, vegetables, beans and fruits.

Two types

Fiber is found in all foods that come from plants. There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber forms a gel when mixed in a liquid. It slows digestion and helps the body absorb various nutrients.

Insoluble fiber provides structure to plant cell walls and does not dissolve in liquids. It adds bulk and softness to stool, allowing it to pass more quickly and easily through the digestive system. This helps prevent constipation and hemorrhoids. It also keeps harmful substances from lingering in the intestines, which affects the intestinal lining.