fiber

Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day, but the average American's daily intake of dietary fiber is only 14-15 grams. [2] The ADA recommends trying to get most of your dietary fiber from foods you eat, as an important part of consuming variety, nutrition, synergy between nutrients, and possibly phytonutrients. Soluble fiber is found in many foods, including: legumes (peas, soybeans, and other beans) oats, rye, and barley some fruits (particularly apples, bananas), and berries certain vegetables, such as broccoli and carrots root vegetables, such as potatoes and yams (the skins are insoluble fiber) psyllium seed (only about ? soluble fiber). Legumes also typically contain shorter-chain carbohydrates that are indigestible by the human digestive tract but which are digested by bacteria in the large intestine (colon), which is a cause of flatulence. Sources of insoluble fiber include whole grain foods bran nuts and seeds vegetables such as green beans, cauliflower, zucchini, celery the skins of some fruits, including tomatoes. source: http://www.wikipedia.org greetings. : )