Dietary fiber is essential to a healthy diet — the U.S. Department of Agriculture, which sets national nutrition recommendations, says to make at least half the grains you eat whole grains. Following this guideline might be easier, tastier and more beneficial than you think.

First, know the benefits. Dietary fiber helps you feel full, which can curb overeating. It can also lower cholesterol levels and keep your digestive system working the way it should. It can even help regulate your blood sugar levels — this is especially helpful for avoiding type 2 diabetes, and vital for managing the condition for those who have it. But to gain these benefits, make sure you are getting the right types of fiber..

• Soluble fiber is the type that can help control blood sugar and cholesterol, as well as slowing down your digestion. Easy ways to get soluble fiber include apples, bananas, oatmeal, peas, beans and avocados
• Insoluble fiber keeps your digestive system moving along in a healthy way. This type of fiber can be found in whole wheat, seeds, nuts, bran and the skins of many fruits and vegetables

It is important to note that some people can’t eat a high-fiber diet — if you have recently had digestive tract surgery or have another condition in which your doctor has suggested a low-fiber diet would help, follow your doctor’s orders.

For most people, getting more fiber is a win. Registered dietitians can provide medical nutrition therapy, as well as education for people with diabetes that includes healthy eating tips. Visit tidalhealth.org/eathealthy to learn more about services near you.

If you would like to change your diet to lose weight and improve your overall health, call TidalHealth Medical Weight Loss & Bariatric Nutrition at 302-297-2412 or visit tidalhealth.org/findyourhealthyweight.