Your leafy greens and raw vegetables are excellent sources of natural fiber, and getting enough fiber each day has various health benefits: Fiber aids in the reduction of LDL, or "bad" cholesterol. It aids in blood sugar regulation. Adequate fiber consumption aids in weight reduction and weight maintenance. The American Cancer Society recommends that individuals should consume at least 14 grams of fiber daily. That's more than one-half cup of cooked oatmeal, one apple, or eight ounces of grapefruit. Fiber comes in many forms, but the two main types are soluble and insoluble. Soluble fibers include oats, peas, beans, apples, citrus fruits, carrots, barley, psyllium, and wheat bran. Insoluble fibers include corn bran, cabbage, cauliflower, potatoes, onions, zucchini, tomatoes, and herbs such as basil and chives. Fiber is necessary for healthy digestion and removing toxins from the body. A diet low in fiber can lead to irritable bowel syndrome, diverticulosis, hemorrhoids, urinary incontinence, and increased risk of developing kidney stones and diabetes. Salads are an excellent source of fiber. A mixed green salad with its heart of romaine lettuce contains 7 grams of fiber per serving. This is more fiber than you get in most breads and cereals! You can add more fiber to your salad by choosing olive oil instead of butter, eating nuts instead of chips, and adding fruit.