Fiber is found in all plant foods and can help fill you up, keep you regular, and reduce your risk of heart disease and colon cancer. The recommended amount of fiber is 20 to 35 grams per day and should be a mix of soluble and insoluble. Beans, oats, oranges, strawberries and apples are especially high in soluble fiber. Soluble fiber helps reduce blood cholesterol and helps control blood sugar levels.
Insoluble fiber is found in wheat, corn, potatoes and the skins of fruits and vegetables.
Insoluble fiber helps maintain regularity, prevent diverticulosis and hemorrhoids. The more fruits, vegetables and whole grains you eat, the more fiber you get. And to help keep the fiber moving, add more liquids to a high fiber eating plan.