These foods can also decrease the risk of diverticulosis, constipation, and hemorrhoids. Soluble fiber, the other form of fiber, can form a gel in the digestive system because it dissolves in water. Soluble fiber can help take cholesterol from the body, decreasing cholesterol levels and thus helping in the fight against heart disease. Including fiber in your diet has many health benefits. Fiber is found in whole grains, nuts, seeds, fruits, and vegetables and contains a combination of soluble and insoluble forms.
Insoluble fiber is found mostly in wheat and rye brans and in vegetables.
Soluble fiber is found in higher amounts in oats, apples, beans, strawberries, and barley. If fiber isn t already a significant part of your diet, remember to introduce these high-fiber foods slowly and drink plenty of fluids to help ease the gastrointestinal transition. To identify sources of fiber and increase your intake of high fiber foods, please refer to the table below.