April 13, 2006 -- Fiber isn't just for good for your gut. It fights heart disease and diabetes, new studies suggest.

There's more good news. You don't have to force yourself to eat massive quantities of unpleasant foods. The full-body benefit comes from eating the 20-35 grams of fiber per day recommended by dietary guidelines.

Now nutritionists have even more reason to stress the importance of fiber, says Leslie Bonci, MPH, RD, director of sports nutrition at the University of Pittsburgh Medical Center. She was not involved in the study.

"When people think fiber, they think gut -- it is just having an effect on the lower part of my body," Bonci tells WebMD. "But now it is very exciting to realize that fiber is having an effect in the upper body, too. Fiber is a head-to-toe body benefit. People need it."