Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream.
Most foods contain mixtures of soluble and insoluble fibers.
Good sources of soluble fiber include dried beans and legumes, oatmeal, oat bran, barley and citrus fruits. This type of fiber may help with weight loss as it makes you feel full longer. Research has shown that this type of fiber may also help lower blood cholesterol. This type of fiber tends to speed up the passage of material through the digestive tract and reduce the risk of colon cancer, as well as diverticular disease. Experts recommend that a healthy adult eat 20 to 35 grams of dietary fiber per day.