But fiber's benefits are not solely about keeping you "regular." Foods high in fiber also tend to be nutritious. They are rich sources of vitamins and minerals, and are typically low in total fat, saturated fat, cholesterol and salt.

A diet rich in fiber also is known to reduce cholesterol and blood sugar levels. Experts believe that a fiber-rich diet can help prevent or control illnesses such as heart disease, diabetes, obesity, diverticulitis, irritable bowel syndrome and possibly some forms of cancer.

Watching your waistline? Fiber-rich foods offer the bonus of lower calorie and fat content. Your body's enzymes lack the capacity to break down fiber during digestion. Because fiber is not digested, fiber-rich foods are not a major source of calories for your body. Fiber-rich foods also make you feel full, which can help keep your appetite in check and reduce the amount of food consumed daily.

Increasing intake

The easiest way to boost your fiber intake is to add more fiber-rich foods to your existing diet. Federal dietary guidelines urge people to eat 2 to 4 servings of fruit, 3 to 5 servings of vegetables and 6 to 11 servings of whole grains and cereals each day.

Foods that are rich in soluble fiber include:

• Barley
• Beans
• Oats
• Some fruits and vegetables