We hear alot about the virtues of fiber, and there’s good reason for that. Soluble fiber for example, stays in our system longer ensuring our bodies get the nutrients we need from the foods we’re eating. Good sources of soluble fiber are oats, beans, peas, sweet potatoes, citrus fruits and strawberries. Soluble fiber helps reduce the risk of things like cardiovascular disease, colon cancer, obesity, and hemorrhoids. The other type of fiber is insoluble, a plant fiber that doesn’t break down in water, which helps to prevent blockages in our digestive tract. We get it from goodies like whole-wheat breads, nuts, seeds, apple skins and most vegetables including cauliflower, carrots, and cabbage. Overall, fiber helps to keep our digestive system in top condition, our colon healthy and our immune system strong — and a strong immune system increases our chances for successfully warding off illness. The key is to eat a variety of fiber-enriched foods everyday to ensure that you meet the American Dietetic Association’s recommended daily amount of 20-35 grams of fiber for a healthy adult.