Base Level Breads, cereals, rice, and pasta come from grains. They provide the body's largest portion of energy. Six to eleven servings should come from this group each day. There are two types or fiber, and both are needed for good health. Insoluble fiber, such as wheat bran, does not dissolve in water, so it helps the body to regulate bowel function by adding bulk.
Soluble fiber is the type found in many fruits.
It does dissolve in water and forms a sticky gel in the digestive tract. This soluble fiber gel probably helps to reduce cholesterol levels by binding with it and sweeping it out of the intestines. There is also evidence that increasing fiber in the diet reduces the risk of developing certain cancers. This is why it is recommended that people eat 20 to 30 grams of fiber a day, which should include both soluble and insoluble fibers. Avoid cakes, cookies, croissants, or pastries.