Fiber Facts

There are two types of fiber.

  • Insoluble – provides bulk that stimulates the intestines and peristalsis (wavelike contractions of the muscles of the intestine to provide movement of the contents). This :
    • Prevents constipation
    • Prevents hemorrhoids
    • Prevents diverticulosis
    • Prevents absorption of carcinogens and other toxins thus may prevent colon and other cancers.
    • Acts as a “Disposable mop” – picks up harmful substances and helps to sweep them away.
    • Acts as a weight loss aid by providing a sense of fullness and yet zero calories


  • Soluble – attracts water and form a gel, which slows down digestion, and makes you feel full, and thus helps control weight.
    • Prebiotic function – feeds healthy flora or bacteria
    • Appetite reduction
    • Slows the release of sugar – e.g. apple vs apple juice
    • Absorbs cholesterol and bile acids – by removing the bile acids the liver is forced to make more from cholesterol and reduces the cholesterol by using it up

Excellent sources of Fiber


  • Bran
  • Beans
  • Berries
  • Whole Grains
  • Greens
  • Vegetables
  • Nuts and Seeds
  • Fruits



20 Best Foods for Fiber

Dr Oz’s 50 Fiber Rich Food

Today’s Dietitian – Top Fiber Rich Foods List – for a more comprehensive list