Fiber is a complex carbohydrate found in the (mostly) indigestible part of plant foods such as fruits, vegetables, grains, and legumes. Fiber is important for total health, aiding digestion and preventing diseases. A high fiber diet is popular for many weight loss programs because it tends to be lower in calories and the heavy fibrous “roughage” causes you to feel full faster and helps remove toxins and other harmful substances from your body.¹

There are two types of fiber, soluble and insoluble. Soluble fiber is partially dissolved through the digestive system, in which it soaks up water and turns to gel. Soluble fiber turns into fatty acid in your gut and contains 2-4 calories per gram. Sources of soluble fiber include oatmeal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots. Insoluble fiber does not dissolve during digestion and only serves to speed up the passage of food and waste through your gut thereby helping to prevent constipation.² Sources of insoluble fiber include whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.