A high fiber diet and weight loss (through reduced calorie intake and exercise) can reduce your risk of certain medical conditions. The type of fiber you digest determines your benefits. For example, a diet consisting of insoluble fibers may reduce your risk of colon cancer. Insoluble fiber passes through the body quickly carrying cancer-causing substances through the digestive tract quicker. Additionally, insoluble fiber helps to prevent or relieve constipation because it exits the body quickly. On the other hand, a diet rich in soluble fiber can help to reduce your risk of stroke, control diabetes, prevent some cancers, and avoid gastrointestinal disorders. Soluble fiber can also help lower your blood cholesterol and lower your risk of cardiovascular (heart) disease.

Soluble fiber absorbs fluids as it moves through your digestive track. During the process, the fiber dissolves, thickens, and forms a gel. This gel binds itself with acids made from cholesterol from the liver and then carries it out of your body through your waste. Your body is left to pull the cholesterol from your blood stream, reducing your blood cholesterol. The gel moves slowly through the digestive system. It slows the release of sugar and slows sugar absorption, thereby moderating blood glucose levels. The gel also creates softer and bigger stools, which means fewer hemorrhoids and fewer bouts with constipation.