Plant Fibers Insoluble and Soluble

Insoluble Fiber—also known as roughage

These fibers hold onto water, add bulk, and promote movement through the intestine.

Cellulose

Whole-wheat flour

Bran

Nuts

Vegetables

Hemicellulose Bran

Whole grains

Vegetables

Fruits

Lignin

Woody portions of plants:

such as stem of broccoli, carrots Wheat

Fruits with edible seeds, such as raspberries and strawberries

Soluble Fiber—dissolves in water and becomes gummy These types of fibers can help lower blood cholesterol and blood glucose.

Gums

Oats

Legumes and dried beans Barley

Pectin Apple

Citrus fruits: oranges, grapefruits Carrots

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