There are two kinds of fiber: soluble and insoluble, and our bodies need both. Soluble fiber is found in foods like fruits and beans. Bran, the outer layer of grain, is a good source of insoluble fiber.

Fiber is essential for good colon health. If you frequently experience constipation, it could be that you need to drink a lot more water and include more high-fiber foods in your diet.

It is an established fact that fiber plays an important role in disease prevention. Fiber moves food through your colon faster than it would go otherwise, reducing and preventing build-up, blockages, and reabsorption of toxins through the colon walls. One statistic maintains that the average person eating the Standard American Diet (SAD) has 8 pounds of toxic waste buildup caked on their colon walls!!! Decreased transit time is an important factor in preventing diverticulitis, hemerrhoids, and constipation. Fiber also dilutes, binds, and deactivates many carcinogens (cancer-causing substances). Soluble fiber reduces cholesterol.

One source recommends 35 grams of fiber daily.

Here's a Quik List of what a fiber-rich eating style can do for you:

 

Prevent diverticulitis Reduce cholesterol
Prevent hemerrhoids Lower fasting blood-sugar levels
Prevent constipation Provide fullness & curb appetite
Prevent heart-disease Absorb and remove toxins
Prevent cancer Reduce blood estrogen levels
Bind bile acids, reducing risk of cancer Promote growth of good bacteria
Dilute, bind, & deactivate carcinogens  

 

Some Moderate & High Fiber Foods

100% Whole wheat bagel Navy beans Artichoke
100% Whole grain bread Pinto beans Asparagus
100% Whole grain cereals White beans Green beans
Muesli Lima beans Brussel Sprouts
Oatmeal Blueberries Celery
Barley Blackberries Cabbage
Whole grain pasta Raspberries Carrots
Bran muffin Strawberries Cauliflower
100% whole grain muffin Banana Corn
Wheat germ Peach Peas
Bran (oat, wheat, rice, other) Pineapple Kale
Chick peas (garbanzo beans) Tomato Parsnip
Lentils Orange Squash
Bean soup Grapefruit Turnip
Split pea soup Apricot Broccoli
Kidney beans Apple with skin Potato
Baked beans Dried fruits Sweet Potato
Aduki beans Prunes Baked potato w/ skin
Fava beans Figs Spinach
Black beans Raisins