Nuts and seeds are often included in recipes, and dessert is usually fresh fruit. Choose seasonally fresh and locally grown fruits and vegetables when possible, and use whole grain foods. Processing of foods can remove important nutrients. For example, when grains are refined, fiber is lost. Fiber is the indigestible part of plants.
Soluble fiber is the type found in certain grains, beans, and in many fruits.
It does dissolve in water and forms a sticky gel that may sweep harmful substances from the intestines. There is evidence that soluble fiber helps to reduce cholesterol levels, and may decrease the risk of developing certain cancers. So, it is recommended that people eat 20 to 30 grams of fiber a day, which should include both soluble and insoluble fibers. Choose a wide variety of vegetables to get a balance of the nutrients they provide. Select dark green leafy vegetables over light green.