Two Types of Fiber in Foods

There are two types of fiber in foods: insoluble fiber, such as that in vegetables and whole-grain products, and soluble fiber, found in fruits, oats, barley, and beans.

Insoluble fiber improves gastrointestinal function, including preventing hemorrhoids, diverticulosis, and colon and rectal cancer. In large amounts, soluble fiber can prevent your body from absorbing glucose and cholesterol.

 Unfortunately, most Americans eat only 8-10 grams of fiber daily, not the recommended 20-35 grams a day from a variety of foods. You can increase fiber by eating foods such as the ones in the chart on page 89.

Another way to increase fiber in your diet is to take a tablespoon of pseudophilin (Metamucil} at bedtime.

Fiber can keep your blood sugar from spiking after a meal because it slows down the speed at which food is digested.

A high-fiber, low-fat diet can also reduce your risk of cancer, cardiovascular disease, high blood pressure, and obesity. Fiber has a favorable effect on cholesterol, too.