On the surface, fiber doesn't seem like a very important dietary staple. It contains no nutrients, has no discernible flavor and remains unchanged through the digestive process. Every diet needs this essential element, however, as fiber can fight obesity by helping you feel full longer, help regulate blood sugar levels by slowing digestion and nourish the lining of the colon. Two types of fiber exist -- soluble and insoluble.
Soluble Fiber
Soluble fiber dissolves in water and assists in the removal of waste in the digestive tract. Foods such as beans, oat bran and fruits contain soluble fiber. Different types of soluble fiber appear within these foods, classified under names such as pectin and gum. Soluble fiber slows food passage through the digestive tract and can help lower blood cholesterol levels, which in turn can reduce the risk of heart disease.
Insoluble Fiber
Insoluble fiber does not dissolve in water and includes cellulose, hemicellulose and lignin. This type of fiber acts as a natural laxative, aiding in food digestion and increasing stool bulk to move it through the gastrointestinal tract quickly. Found in the skin and peel of fruits and vegetables, insoluble fiber helps prevent constipation and hemorrhoids, and may reduce the chances of developing colon cancer.
High Fiber Diets
The American Dietetic Association recommends a daily intake of 20 to 35 g of fiber. Adding foods high in fiber to your diet by switching to whole-wheat bread or increasing your servings of fruit, for example, helps ensure you receive enough fiber to stay healthy. You can have too much of a good thing, however; diets that include more than 70 g of fiber a day can lead to dehydration, constipation and nutrient deficiencies.
Fiber-Rich Foods
Plants are the only source of fiber, which actually starts as the cell walls of the plant. These cells protect the nutritious parts -- usually seen as the skin and peel of the fruit and vegetables -- and the seeds of the plant. Foods high in fiber include all-natural cereals and whole-grain breads, beans and nuts. All fruits and vegetables are rich in this important dietary substance, with the skins providing the highest amount.
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