Eating fruits and vegetables with their skins on will increase your intake of fiber. When adding more fiber to your diet, do it gradually. Make sure to add more liquids to your diet as you add fiber. This will help keep the fiber moving through your system adequately. Soluble fiber is found in oats, peas, beans and certain fruits.
Soluble fiber can also help to reduce blood cholesterol and blood sugars.
Insoluble fiber is found in wheat, potatoes and various fruits and vegetables. Insoluble fiber helps maintain regularity. Fiber-rich foods help fill you up, usually without a lot of calories. In addition, fiber-rich foods require more chewing time so you may eat less. Adults need between 20 and 35 grams of fiber each day.