The concept of fiber is often a subject that is overlooked but being without adequate levels can put you at risk for potential health conditions. Luckily, adding fiber to your daily diet doesn’t have to be difficult and can be as easy as making certain changes to your current eating habits and the foods you consume. With the right amount of fiber in your life, you’ll be much happier and healthier in the long run.

Most people associate fiber with the ability to improve bowel movements. While this is true and a main role that fiber plays within the human body, its presence is also capable of so much more. Getting the right levels of fiber in your body can help you lower the risk of developing problematic health conditions such as cancer, heart disease, diabetes, gallstones, and kidney stones. Additionally, having fiber in your life can keep you from experiencing constipation and hemorrhoids. As if that isn’t enough, recent studies have shown that fiber can actually help lower the amount of calories you eat each day, which means it can aid in healthy weight loss.

So how can you include more fiber into your daily meals? It’s easier than you think. You don’t have to just stick with muffins and bran to get fiber - you can also find them in other foods. You can find fiber in nectar beverages such as papaya juice, pear juice, peach juice, or apricot juice. Or you can put an entire orange into your next smoothie for three grams of fiber. Skip out on the coffee and instead turn to chocolate milk (the instant kind that comes in a pack), which also carries three grams of fiber. Use rye bread on your next sandwich instead of white or even wheat, since this type of bread contains two grams of fiber, more than the amount found in white. On your next burger, opt for a sesame seed bun instead of plain. The seeds alone will give you a ½ gram of fiber. Add sauerkraut to your next hot dog and enjoy almost one gram of fiber. You can even add fiber to your pizza by sprinkling a helping of basil, oregano, or mushrooms. Each of these offer one gram of fiber. Having a movie night? Instead of lounging with a bag of potato chips, pop a bag of light popcorn. You can find eight grams in every bag. For dinner, turn to spinach or whole wheat pasta instead of the traditional kind you get at the store. This type of pasta contains as much as five grams of fiber. Fans of rice should learn to enjoy wild rice over white rice, which carries three times more fiber.

If you’re wondering how much fiber you’ll need to get a healthy daily dose, medical experts advise consuming at least 30 grams a day.

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