There are two forms of fiber: insoluble and soluble. Include both sources of fiber each day for full health benefits.
Soluble fiber dissolves in water and can help lower blood sugar levels and lower blood cholesterol. Choose foods with soluble fiber: nuts, beans, lentils, oatmeal, apples, and blueberries.
Insoluble fiber does not dissolve in water and can help the food move through your digestive system properly. Choose foods with insoluble fiber by including whole grains, brown rice, legumes, carrots, cucumbers, and tomatoes each day.