Fiber - plant material that your body is not able to completely digest - is an important part of a healthy diet. Fiber helps lower blood cholesterol and sugar levels, may help prevent hemerrhoids, and can even aid in weight loss. The National Academy of Sciences’ Institute of Medicine recommends that men eat between 30-40 grams of fiber per day and women eat 20-25 grams per day. Many everyday fresh fruits, vegetables, and beans are high in fiber and make it easy to increase the amount of fiber in your diet. Read more.