Fiber along with adequate fluid intake is responsible for quickly moving foods through the digestive tract, helping it function optimally. Fiber works by drawing fluids from the body to add bulk to the stool.

2 types of fiber: soluble & insoluble

Insoluble fiber doesn’t dissolve in water and doesn’t ferment with bacteria in the colon. It is believed to help prevent diverticulosis and hemorrhoids while sweeping out carcinogens and toxins from the system.

Nuts, seeds, potatoes, fruit with skin and green vegetables are a few examples of nutritious foods high in insoluble fiber.

Soluble fiber is much the same, however, it creates a gel in the system by binding with fatty acids. Studies show that it prolongs stomach emptying to allow for better absorption of nutrients.

Soluble fiber helps lower cholesterol and regulate blood sugar levels for individuals with diabetes.

Some of the best high-soluble fiber foods include beans, legumes, oats, barley, berries, and some vegetables. It does ferment in the stomach, which can lead to bloating and gas. Increase these foods gradually, and drink plenty of water

Source:
https://draxe.com/nutrition/high-fiber-foods/

ultimate high fiber foods