Regularity is likely fiber’s most notable claim to fame. Hard, infrequent poops and overly mushy ones are both not ideal textures and are signs that your diet is lacking in fiber. 

Eating insoluble fibers (think the type mainly found in whole grains—like wheat bran—and fruits and vegetables) tend to speed things along in the digestive tract, whereas soluble fibers (think about foods like beans and oats) absorb water and add bulk to stools. 

And adding more soluble fiber to your day can help ease things along. For example, organic fiber potency+ is formulated with 7 grams of guar fiber—a soluble fiber—that helps support healthy stool form3 and improves laxation.*

So if you notice your bowel habits are more regular and fall within that ideal consistency (smooth, snakelike, and easy to pass), then that’s a good sign your fiber is helping.