Fiber also helps to remove the toxic waste that accumulates in the large intestine. Without fiber to clean out the toxic waste, it can be reabsorbed through the intestinal wall back into the bloodstream and may cause fatigue, headaches, and nausea. A lack of fiber can also cause hemorrhoids and diverticulosis. The two types of fiber are soluble and insoluble. Soluble fiber dissolves in water, and insoluble fiber does not.
Soluble fiber is found in the soft pulp of fruits such as berries, peaches, plums, oranges, etc.
Insoluble fiber is found in whole grains and legumes such as brown rice, oats, wheat, sweet corn, kidney beans, and lentils. Include at least three sources of fiber in your diet daily. Quercetin, a natural chemical found in fruits and vegetables, is quite effective in disarming free radicals. Quercetin is one of the most abundant compounds available in fruits and vegetables. To make sure you get enough quercetin, try to have three servings of vegetables and and two servings of fruit daily.