Grain products, fruits, legumes and vegetables are significant sources of fiber. In contrast, virtually no fiber is present in dairy products, meat, poultry, fish, fats and sweeteners. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through your digestive tract largely intact. Both types of fiber are important in the diet and provide benefits to the digestive system by helping to maintain regularity.
Insoluble fiber is found in foods such as wheat bran, other whole grains and vegetables.
Foods containing insoluble fiber may effectively reduce the risk of colon cancer and according to recent research, may help prevent breast cancer. High-fiber foods take longer to chew and provide a feeling of fullness. Insoluble fiber helps prevent constipation, relieve hemorrhoids and prevents diverticular disease by absorbing water and moving intestinal contents more quickly. Generally, the less processed the fiber source, the greater the laxative effect. Insoluble fiber also prevents diarrhea by normalizing the stools.