Fiber

Most diets donandt get close to the 20 to 35 grams of fiber recommended for health, the Harvard School of Public Health reports. Fiber helps you digest your food properly, which can cut your chances of getting constipated or developing hemorrhoids. When you eat fiber regularly, you are also less likely to get heart disease and certain types of cancer. A 1-cup serving of sweet potatoes supplies 6.6 grams of fiber and a cup of yams provides 5.3 grams.