Fiber is crucial to a well balanced, healthy diet. It’s a carbohydrate that doesn’t get digested and broken down in to sugar, so it keeps you fuller longer which in turn helps with weight control.
There are many other health benefits as well, such as lowering cholesterol, normalizing bowel movements and helping to maintain bowel health, as well as controlling blood sugar levels.
Aim for 30-35 grams of fiber in your daily diet. Foods that are high in fiber are fruits, vegetables, beans, oatmeal, whole grains, nuts and seeds, and cereals.
If too much fiber is consumed it can have the OPPOSITE effect such as constipation, bloating and gas.  Better to introduce it slowly and add it small amounts each day.
And last but not least, drink plenty of water!