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Dietary Fibers consist of those units of carbohydrates/glucose that cannot be digested by human digestive enzymes. Fiber-rich food is an important part of the healthy diet. It is recommended that an average adult should consume at least 25 – 35 grams of fiber on a daily basis.

Fibers usually classified into two categories, relative to their solubility in water: soluble fiber and insoluble fiber. Both types of fiber have the essential nutrients for good health.

Insoluble dietary fibers are present in whole wheat, some fruits and vegetables, like’ green beans and dark green leafy vegetables. Insoluble fibers are primarily made up of cellulose’ that provide rigidity to fruits and vegetables, for example’ the skin/peel of fruits or vegetables. It acts as a natural laxative that helps maintaining regular bowel movement and prevents constipation.

Soluble dietary fibers are present in oats, dried beans, nuts and in some fruits, like’ apples or oranges, also in vegetables such as carrots. Soluble fiber primarily consists of gum and mucilage, which slows down glucose absorption from the small intestine. So, soluble fibers reduce levels of bad cholesterol in the blood stream and thus help preventing the risks of heart or artery conditions.

Dietary Fiber in any form (soluble or insoluble) has numerous health benefits and often recommended for daily consumption by nutritional experts and dietitians. Here are some basic benefits of dietary fibers:

- It helps preventing intestinal problems and constipation.
- Fiber gives the feeling of fullness and reduces energy consumption.
- Keeps the colon clean.
- Fiber acts as the best source of natural detoxification.
- Activates the digestive tract.
- Protects against bacterial infection of the appendix.

As mentioned before, an average individual must consume 25g to 35g of fiber each day. For your daily fiber requirement you can consider different veggie foods combination, such as apple, banana, peach, cherries, dried plums, beans, whole wheat bread, cooked oatmeal, corn bran, popped popcorn, or any type of legume.