Fiber can come in two forms: soluble or insoluble.
Fiber that dissolves in water is called soluble fiber. Itís good because reduces your bloodís total cholesterol and LDL.
Hereís how it accomplishes that:
So soluble fiber helps prevent heart disease. It also helps control blood sugar and diabetes.
Soluble fiber is in beans, chick-peas, lentils, oats, barley, brown rice, psyllium, apples, citrus fruits (especially grapefruit), berries (especially raspberries and blueberries), apricots, prunes, carrots, cabbage, potato skins, sweet potatoes, and Brussels sprouts. Though fiberís in the fruits I mentioned, itís not in their juices, so make sure you eat the whole fruits.
Fiber that does not dissolve in water is called insoluble fiber. This kind of fiber is good because it helps prevent constipation and might also reduce colorectal cancer (cancer of the colon or rectum), though the connection to colorectal cancer hasnít been adequately proved yet.
Insoluble fiber is in wheat bran. Itís also in ďwhole wheat,Ē since whole wheat includes the bran. Itís also in other whole grains.
Both types of fiber help make you ďfeel full,Ē so you eat less food and consume fewer calories and fats. They help you lose weight.