Fiber helps lower your risk for heart disease, diabetes, high cholesterol, diverticulosis, hemorrhoids and constipation. Soluble fiber slows the emptying of your stomach by forming a gel when combined with water, helping keep you feeling full longer. Insoluble fiber binds water, helping to bulk up and soften your stool so it is easier to pass and speed its passage through the digestive tract. Aim to consume a mix of these two types of fiber for the most health benefits, with your total fiber consumption for the day equaling 30 to 38 grams if you are a man and 21 to 25 grams if you are a woman.