One of the biggest obstacles when attempting a diet is appetite control. Therefore, a diet that sustains satiety for a long time is necessary. Fiber plays an important role in this. There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber absorbs water and turns into a gel-like substance, slowing down digestion. This contributes to extending the time you feel full. Our bodies cannot digest fiber, but it serves as good food for beneficial bacteria in the colon, aiding gut health. Additionally, dietary fiber helps lower cholesterol levels and maintain stable blood sugar levels. According to research from Harvard School of Public Health, people who consume a lot of fiber tend to have lower body weight and a reduced risk of heart disease. Foods rich in fiber include oats, barley, legumes, broccoli, carrots, apples, and pears. These foods are low in calories, high in nutrients, and can be easily incorporated into various dishes. Especially for breakfast, adding fruits and nuts to oatmeal can provide the energy needed to start the day. When starting a diet, drastic dietary changes can burden the body, so it's important to gradually increase intake. The daily fiber requirement is about 38g for adult men and about 25g for adult women. However, many people do not meet this recommendation. So, try to develop a small habit of adding one fiber-rich food to one meal a day. Also, it is important to consume fiber with water. If there is a lack of water, side effects such as constipation or abdominal pain may occur during the digestion process. Therefore, it is good to maintain a balanced diet with sufficient fluid intake. In conclusion, fiber is an essential element for a healthy diet. It increases satiety to prevent overeating and greatly helps in weight management. Use the foods mentioned above to enrich your daily diet. The 'Daily Certification' app can help record and manage these healthy eating habits.