Fiber

Dietary fiber generally refers to parts of fruits, vegetables, grains, nuts and legumes that can't be digested by humans. Seeds, berries, fruit skins and the bran layers of cereal grains generally contain [large] amounts of a plant's fiber.

Fiber may help prevent colon cancer, diverticulosis, hemorrhoids, gallstones, appendicitis, diabetes and some forms of heart disease. A high-fiber diet appears to reduce disease risk by decreasing the transit time of food through the gastrointestinal tract, reducing blood cholesterol levels and helping to control blood sugar levels.

Soluble fibers reduce blood cholesterol levels.

 

Richer in Insoluble Fiber

Wheat bran, whole wheat products, corn bran, brown rice, rice bran, bananas, cauliflower, nuts, lentils, green beans, green peas

Both Soluble and Insoluble Fiber

Oat bran, whole-grain oats, barley, navy beans, soybeans, kidney beans, apples, potatoes, broccoli, carrots

Richer in Soluble Fiber

Citrus fruits, psyllium, pectin, carrageenan, guar gum, flax seed