Both soluble and insoluble fiber play a vital role in gut health, disease prevention and weight maintenance.

A general guideline for fiber intake is around 10-15 grams per 1,000 calories.

Use our nutrition label quick math to check if what you're about to purchase is a quality carb choice.

Look at the total carbs per serving.

Look at the total dietary fiber per serving.

Multiply the total dietary fiber x 10.

This number should be greater than the total carbs in a serving.

As you can imagine, you're going to find that most of your high fiber foods don't come in packages with nutrition labels. Produce (think fruits and vegetables) reign supreme, but packaged foods such as oatmeal, whole grain pastas, breads, and cereals are great sources, too.

High-fiber foods also tend to be chock-full of micronutrients (think vitamins and minerals) so an adequate intake is associated with a well balanced diet and will do a great job of keeping you full and ensuring you're getting the most out of your food.