The National Cancer Institute of America recommends a daily intake of between 20 to 35 grams of fiber-rich foods. Dietary fiber is found in fruits, vegetables, sprouts, beans, legumes, flax, whole grain cereals, nuts and seeds.

There are two main kinds of fiber: soluble and insoluble.

Soluble fiber is found in certain fruits, oats, barley and legumes. It has a gel-like consistency and binds with cholesterol in the small intestines and removes it from the body. Certain soluble fiber's such as pectin found in apples; and guar gums found in oats slow down the release of sugars, reducing the risk of diabetes.

Insoluble fiber is found in whole grain cereals, vegetables, seeds and nuts. Under a microscope it looks like a sponge; it also acts like a sponge, since it helps eliminate toxins and waste from the body.

It is best to gradually add fiber to a balanced diet. Make small changes in your diet over a period of time. Loading up on fiber too quickly can cause abdominal discomfort. You can overdo fiber by consuming more than 50 to 60 grams per day. This may cause a decrease in absorption of certain vitamins and minerals such as zinc, iron and magnesium.

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