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). insoluble fiber—parts of plant cell walls, like cellulose—increases stool bulk and speeds transit of food through the gut. where: the best sources of soluble fiber are oats , barley , legumes (beans, peas, lentils), psyllium, seeds and some fruits (such as apples, blueberries and citrus) and vegetables
(such as okra and broccoli ). oats are particularly rich in cholesterol-lowering beta-glucan. the best sources of insoluble fiber are cereals (especially those containing wheat bran), nuts and some fruits and vegetables (like beets, cauliflower and cabbage). though we don't have the enzymes to digest...
https://www.berkeleywellness.com/healthy-eating/nutrition/article/fiber-what-where-how-much