Fiber and dieting. Food with high level of fiber.
Benefits of eating insoluble and soluble fiber

The main sources of fibre is fruits, vegetables, legumes, nuts, grains and seeds.

Soluble fiber is found in legumes, vegetables and oats and facilitates regularity and helps lower blood cholesterol.

Insoluble fiber is found in whole wheat, brown rice, bran and nuts and provides bulk to the diet and helps to prevent constipation.

Both types of fiber help reduce the risk of health problems such as, colon and rectal cancer and irritable bowel syndrome.

The following could help you increase your intake of fiber:

1. consume wholegrain bread & pasta, brown rice anc fresh fruit and vegetables
   
2. avoid processed foods as they contain less fiber than their wholegrain counterparts
   
3. start the day with a breakfast of wholegrain cereal, porridge or bran flakes
   
4. eat plenty of dried fruit by using as a topping for cereals and yougurt
   
5. add beans and lentils to soups and salads
   
6. avoid peeling fruits and vegetables if possible as the skin can contain valuable fiber
   

According to the American Dietetic Association 2000 calorie diet should include 25g of fiber per day for a healthy adult.