Fiber is essential for good digestion. Soluble fiber adds bulk to stool and insoluble fiber acts as a “toothbrush” for your digestive tract. Both types of fiber are found in fruits, vegetables, whole grains, nuts, and seeds. A high-fiber diet reduces the risk of digestive conditions like constipation, inflammatory bowel disease, and colorectal cancer. Prebiotics, a type of fiber, nourish healthy gut bacteria, improving barrier function and reducing inflammation. The daily recommended intake of fiber is 25 grams for females aged 19-50 and 38 grams for males aged 19-50. Most people consume only half of the recommended amount.