Fiber-rich foods help with constipation, hemorrhoids, and diverticular disease. Some types of fiber may have a cholesterol-lowering effect which could lead to reduced risk of heart disease. In addition, fiber may reduce the incidence of certain types of cancer, particularly those associated with the digestive tract, and may be helpful in controlling diabetes. Soluble and insoluble fibers make up the two basic categories of dietary fiber. Foods which contain insoluble fibers are wheat bran, whole grain products, and vegetables.
Insoluble fibers are responsible for increased stool bulk and help to regulate bowel movements.
When eaten, these fiber sources actually slow the passage of food through the digestive system. Food sources of soluble fibers are dried beans, oats, barley and some fruits and vegetables. Placing too much emphasis on one type of fiber or fiber-rich food is risky. Achieving balance in eating dietary sources of fiber is a key concept. Excessive intakes of insoluble fibers such as wheat bran to the exclusion of soluble fibers will result in a bulky diet but the benefits of the soluble fiber will be lost.