In general, fiber includes such foods as whole grains, fruits, vegetables and beans. Fruits and vegetables are known as cleansing foods. Scientists are finding that cultures who forage for vegetables and whole grains don't have problems with constipation, colon cancer, diverticulitis or other associated health problems. The high fiber content of these diets aids in the proper elimination of body waste. There are two main types of fiber - each performs a different role.
Soluble fiber forms a gel with water, creating a laxative effect.
Soluble fiber traps sugar and binds cholesterol. Pectin, gum and mucilage are examples of soluble fibers and can be found in wheat, corn bran and cereal grains. Sponge-like insoluble fiber contributes to regular bowel function by adding bulk. Fruits, vegetables, beans and oats contain insoluble fibers such as cellulose, hemicellulose and lignin. Fiber also helps to absorb and thus eliminate toxic substances.