High Fiber Foods

The U.S. Institute of Medicine encourages the daily consumption of high fiber foods to promote gastrointestinal and heart health. Foods may be high in soluble fiber, insoluble fiber or both. Major health agencies encourage eating a variety of fibers in one's daily diet.

Those seeking to shed some pounds may want to consider consuming more high fiber foods in their diets. This is because fiber fills up the stomach, resulting in a satiated feeling. Fiber contains no calories, so it will not contribute to weight gain.

Insoluble fiber remains fairly intact through the bloodstream, and as its consistency does not change, it passes quickly through the colon, and acts to prevent constipation. Insoluble fiber also helps prevent against colon cancer by clearing the large intestine of unnecessary toxins. Insoluble fiber is found in high quantities in leafy green vegetables, whole grain and wheat products, and the skins of fruits such as apples and pears.

Soluble fiber turns into a gel-like substance when mixed with water inside the human body. The soluble fiber thus moves slower through the body and binds with fatty acids in the stomach. This slows the absorption of sugars, helping lower cholesterol and promoting general heart health. Soluble fiber can be found in high quantities in beans, nuts, oats, carrots and oranges.