It is strongly recommended to get as much of fiber as you can from the food you consume. There are two known types of fiber: soluble and insoluble. Most foods usually contain both kinds, but are listed as source of one kind of fiber or the other. The sources of soluble fiber are oranges, apples and bananas, oats, peas, soybeans, broccoli and carrots. The insoluble fiber is found in whole grain foods, nuts and seeds, green beans, cauliflower and the peel of fruit and root vegetables.

Fiber is considered to be an important part of a prophylactic treatment. One should eat fiber to prevent colorectal cancer, diabetes, high cholesterol, gastrointestinal disease, heart disease and obesity.

Fiber moves faeces through the digestive tract faster, so that the harmful substances do not stay in the body too long. One needs to eat fiber to avoid constipation and have regular bowel movements.
The daily amount of fiber is 20-35g for a healthy adult. The fiber intake for children should be equal their age number plus additional 5g a day. However, Americans consume 14-15 grams of fiber per day on average, which is about half of the recommended amount.

Fiber intake must be increased gradually to 40-60 mg, which is more than regular 20-35 mg, but it will help to protect you from various gastrointestinal disorders. In order to increase the intake of fiber it is necessary to consume more fresh fruits and vegetables, more whole grains such as wheat, oats and barley. Beans are considered to be the best source of fiber. As for liquid, one should drink at least six glasses of water a day.

Fast food fans can get a fiber in fast food places too. The best choices for them are the vegetable salads, muffins and dried fruits, which are considered as the high fiber foods.

Fiber is more useful for health when taken from raw vegetables and fruits, as they are sources of enzymes, minerals, vitamins and antioxidants. So it would be great if they would become the main sources of fiber.

Soluble fiber also contains methylcellulose, psyllium, pectins and polycarbophil. Psylium is digested and contains calories; it reduces LDL, absorbs water and can cause flatulence. Methylcellulose does not contain calories, which can be consumed by humans, it is indigestible and fermentable.

Fiber is of great benefit to health, since it takes toxins and heavy metals out from the human organism. Fiber prevents the absorption of cholesterol and bile into the blood stream. It can also be helpful in prevention of colon cancer and other colon diseases. The only thing for you to get these benefits is to eat fiber regularly. 

However, fiber can harm when overdosed. It can cause diarrhea and irritable colon syndrome. Reduced absorption of proteins, vitamins, minerals and calories is another possible negative effect of fiber overdosing. Such minerals as magnesium, calcium, phosphorus and iron can be bound by insoluble fibers. That is why it is strongly recommended to follow the precautions in order not to overdose fiber intake and to reap the benefit of its health-giving properties. Then your motto is sure to become "Eat fiber - be healthy!"