Fibers foods available in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two.
Fiber helps in digestion
Soluble fiber foods turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. However, insoluble fibre, on the other hand, remains unchanged all the way to the colon.
Top 10 fiber foods
Brown rice
Broccoli
Oatmeal
Brussels Sprouts
Split Peas
Lentils
Black Beans
Peas
Raspberries
Avocados
Moreover, it can also result in bloating, and cramping. Especially, when fiber intake is dramatically increased overnight.
Recommended that men under 50 eat about 38 grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber 30 grams for men and 21 grams for woman due to decreased food consumption.
