When grain is refined and processed, it loses most of its nutrients, and enrichment does not compensate for all of these. So if you eat a lot of bread and cereals, whole-grain foods are the best choice. Soluble fiber can help lower cholesterol levels and improve glucose tolerance which is especially beneficial if you have diabetes . Some sources of soluble fiber are oatmeal and oat bran, barley, dried beans and peas and certain fruits and vegetables. Including fiber in your diet is important but when used in extremes can cause problems.
Fiber absorbs water and carries it out of the body which can cause dehydration.
Too much fiber can also chemically bind with some minerals possibly causing a vitamin deficiency. It is recommended that healthy adults consume between 20 to 35 grams of dietary fiber per day. To reach this goal, choose more whole grains and grain products, dried beans and peas and fresh fruits and vegetables every day. This information is not a tool for self-diagnosis or a substitute for professional care.