You’ve probably heard it from your doctor or your health-conscious friend: Eat more fiber. With all of the health requirements that we’re supposed to adhere to, it’s hard to remember what is good for you and which benefits certain nutrients offer your body. Fiber is one of the most important for the body — especially the gastrointestinal tract — because it helps us absorb other vital nutrients.

“It helps digestion and it keeps your bowel movements regular,” Dr. Gina Sam, director of the Mount Sinai Gastrointestinal Motility Center in New York City told Medical Daily. “In addition, a high-fiber diet is associated with a decrease in type 2 diabetes and heart disease. It has also been linked to decreased rates of various cancers, and can lower your cholesterol and blood pressure.”

The daily recommended amount of fiber for adults is 25 to 30 grams, and it should come from food, not supplements, according to the University of California, San Francisco Medical Center. And yet, according to 2014 data from the National Health and Nutrition Examination Survey, only 8 percent of Americans get enough fiber in their diet.

Luckily, you don’t have to look far, since fiber is found in many foods. Specifically, there are two types of fiber — soluble and insoluble — and it’s important to make sure the body gets both. Soluble fiber absorbs in water and comes from foods like oats, barley, and peas. Insoluble fiber, on the other hand, doesn't dissolve in water, and passes through the digestive system intact. It's found in beans, vegetables, and potatoes. With just a few small changes, you can easily up your intake.