Getting more fiber in your diet
Dietary fiber is fiber that your body is unable to absorb or digest, it passes reasonably intact through your intestinal track and out of your body. Most fiber is either soluble, meaning that it dissolves in water or insoluble, meaning that it does not dissolve.
Fiber that dissolves in water forms a material substance that is gel like in appearance. This fiber helps to lower your blood cholesterol and glucose levels. It is found in apples, barley, beans, carrots, citrus fruits, oats, peas, and psyllium (1).
Insoluble fiber, on the other hand, is important to you because it increases the bulk of your stool and then helps move the food and drink through the digestive system in an orderly fashion. Common insoluble fibers include beans and vegetables, cauliflower and green beans as prime examples, wheat bran, whole-wheat flour, and the potato.
If you are looking for a food that contains a combination of both insoluble and soluble fiber then look no further than oatmeal and beans – not necessarily mixed together.
(1) http://www.nlm.nih.gov/medlineplus/druginfo/meds/a601104.html Psyllium, a bulk-forming laxative, is used to treat constipation. It absorbs liquid in the intestines, swells, and forms a bulky stool, which is easy to pass.