Fiber is categorized as soluble and insoluble based on its general physiological effects. Both types of fiber are very important for overall health. Fiber has a positive effect on blood sugar and insulin and can also be important in preventing cancer.  Fiber is also important for the digestive system.

Soluble fiber dissolves in water and is found in fruits and vegetables it is typically referred to as a bulking agent and can also help with your intestinal flow. Soluble fiber can slow digestion.

Insoluble fiber found in grains, fruit, and vegetables, adds weight and volume and softness to the stool which will enhance regular elimination. Both types of fiber are found  in plant foods. Fiber in foods helps digestion, prevents constipation, can lower cholesterol and possible reduce the risk of chronic illness.

The average fiber recommendation is 20-35 grams per day.  A note of caution about adding fiber to the diet too quickly it can cause gas, bloating and cramps. Add fiber gradually to give your digestive tract time to adjust Water, water, water with fiber!!!!.

Good source of insoluble fiber are organic whole grains, nuts and seeds; fibrous vegetables such as celery, green beans, zucchini, broccoli, cabbage, onions, carrots, cucumbers and leafy vegetables.

Good sources of soluble fiber include oats (gluten free), oatmeal, oat bran, dried beans and peas, apples, oranges, pears, strawberries, barley, flaxseeds, nuts and psyllium husk (Bauman, 2012) .

Flaxseeds are the most abundant source of lignans. Flaxseeds are an excellent source of Omega-3 essential fatty acids.