We always hear about the importance of eating foods that provide us with vitamins, minerals, or protein, because these nutrients are vital for our body, but we rarely give importance to another essential element in our diet: fiber-rich foods.

Dietary fiber is primarily found in fruits, vegetables, whole grains, and legumes, and you probably know it for its ability to prevent or relieve constipation. However, fiber-containing foods can also offer other health benefits, such as helping to maintain a healthy weight or reducing the risk of diabetes and heart disease.

Benefits of eating fiber-rich foods
Unlike fats, proteins, or carbohydrates, which the body breaks down and absorbs, fiber is not digested. This means that fiber passes relatively intact through the stomach, small intestine, and colon, and exits the body.

Thus, fiber is commonly classified as soluble, which dissolves in water, or insoluble, which does not dissolve. The former is found in oats, peas, beans, apples, citrus fruits, carrots, barley, and chia; while the latter is in whole wheat flour, wheat bran, nuts, and in vegetables such as cauliflower or potatoes. A high-fiber diet will benefit you in the following ways:

Regularizes bowel movements. Dietary fiber increases the weight and size of stools and softens them, making them easier to pass, which ultimately reduces the likelihood of constipation.

Helps maintain intestinal health. A fiber-rich diet may reduce the risk of developing hemorrhoids and small pouches in the colon (diverticular disease).

Reduces cholesterol levels. Soluble fiber found in beans, oats, flaxseeds, and oat bran can help lower total blood cholesterol levels by reducing "bad" cholesterol or low-density lipoproteins.

Helps control blood sugar levels. In people with diabetes, fiber, especially soluble fiber, can slow the absorption of sugar and help improve blood sugar levels.

Helps achieve a healthy weight. Fiber-rich foods tend to be more filling, so you are likely to feel satisfied for a longer time and eat less. Additionally, they usually take longer to eat and tend to be less "energy-dense," meaning they have fewer calories for the same volume of food.

Helps you live longer. Studies suggest that increasing dietary fiber intake, especially cereal fiber, is associated with a reduced risk of dying from cardiovascular diseases and all cancers.

Now that you know the importance of fiber in your diet, beyond preventing or helping with constipation, do not hesitate to include high-fiber dishes in your weekly meals. Here are some ideas.

Oat Bread
Roasted Nopales Salad
Cauliflower Patties in Pasilla Sauce