Fiber is the superhero of nutrition, and there’s a ton of it in plant-based food and none in animal-based food. A high-fiber diet helps reduce the risk of obesity, heart disease, and diabetes. . . . The fiber from beans and grains, fruits, vegetables, and nuts mix with the liquid in your gut to create a sort of gel, and that gel slows the absorption of sugars and the subsequent release of insulin into the bloodstream. That’s a good thing because it keeps your energy steady and strong. At the same time, it pushes against the stretch receptors in your stomach, telling your brain you’ve eaten enough. Then the fiber acts like a scrub brush pushing through your colon, grabbing stuff from inside the nooks and crannies of your 25 ft. long intestinal tract, effectively cleaning out the gunk that could cause trouble. And perhaps best of all, it feeds the good bacteria in your gut which helps regulate inflammation and immune function.