Know Your Fibers

There are four major types of fiber, and each can benefit your body in a special way:

Cellulose. The most common type of fiber is found in most fruits and vegetables, as well as in whole grains and some types of nuts. Cellulose is an effective stool softener and helps dilute bile acids in the colon, which are believed to stimulate the growth of certain types of cancer.

Gums. These sticky fibers are derived from plants. They help lower cholesterol and may help prevent certain types of cancer, though researchers are still trying to figure out exactly how they work. Gums are found in oat bran, dried beans, and oatmeal and are commonly used to thicken processed foods.

Lignin. This fiber acts as a binder for cellulose and is found in certain fruits, nuts, peas, tomatoes, and whole grains. It doesn’t have the same action as cellulose on stools or bile acids, but laboratory studies have shown that it can help prevent the onset of cancer.

Pectin. This gelatinous compound supplements the action of cellulose. It helps limit the potential damage from bile acids and also aids digestion by preventing diarrhea. Rich sources of pectin include apples, bananas, beets, carrots, and a wide array of citrus fruit.