Insoluble fibers — There are three types of insoluble fibers: cellulose,
hemicellulose, and lignin. These fibers are not soluble (dissolved) in
water. Foods that contain insoluble fibers include wheat bran, whole
grain products, and vegetables. Insoluble fibers help to regulate bowel
movements.

Soluble fibers —
These fibers become gummy in water. There are also three types: gums,
pectins, and mucilages. When eaten, soluble fiber sources slow the
passage of food through the digestive system. Some researchers believe
this action helps to regulate cholesterol and glucose (sugar) levels in
the blood by affecting absorption rates. Food sources of soluble fibers
are dried beans, oats, barley, and some fruits and vegetables.

One of the consequences of eating more fiber for me is the gas! I have found that by drinking more water, I can mitigate this problem much better. I have gotten in the habit of drinking 16 ounces of water immediately after getting out of bed. This has helped a great deal. I also make a smoothie with protein, carbs and 8 grams of fiber that I take in the morning. I add more fiber in the form ground up flax seeds. They supply me with something called "Lignans." These have shown that they may benefit prostate health, breast, bone and heart health as well as reducing the symptoms of menapause, acne, hair loss, inflammation and also have a role in cancer prevention.


I like to make my smoothies from products made by Usana Health Sciences They have a product called Nutrimeal that has a balance of carbs, protein, fats and fiber (8 grams). For those looking for extra fiber, they have a product called Fibergy that has 13 grams of fiber per serving in a drink form. They also have a tasty bar that contains 5 grams of fiber per bar.

Otherwise, I like whole grain wheat breads, apples, broccolli, bran cereals, brown rice, bulgur and oatmeal. Those are my favorites.