There are two different kinds of fiber – insoluble and soluble. Your body needs both types of fiber to stay healthy.

Insoluble fiber is not soluble in water. This type of fiber speeds up the movement of food through the digestive system and, in doing so, may help promote regularity and reduce the incidence of constipation.

Some examples of sources of insoluble fiber include:

• Wheat bran and bran cereals,
• Whole wheat breads,
• Whole grains,
• Vegetables and
• Fruit.

Soluble fiber is soluble in water, and can help lower blood cholesterol levels to help reduce risk of heart disease. Soluble fiber may also help blood glucose levels by reducing the rise in blood glucose levels that occurs after eating. This is important for people who have or are at-risk of developing diabetes.

Some examples of sources of soluble fiber are:

• Psyllium,
• Oats,
• Apples,
• Pears and
• Legumes.

A high fiber diet may help you manage your weight. High-fiber foods take longer to digest and may help you feel full. They also provide bulk, which may help you feel more satisfied.