It's no secret that fiber is a must when talking about a healthy diet. Fiber has been shown to promote good digestion, lower cholesterol, and even prevent some cancers. A recent Harvard study conducted on 40, 000 male health professionals found that high intake of dietary fiber reduced the risk of coronary heart disease by 40 percent compared to those who ate a low fiber diet. Unfortunately, modern day man has settled for a conventional animal-based Western diet, limiting his or her fiber intake. For those who choose a healthier diet, (e.g., vegans), fiber is an important source for nutritional health.



There are two types of fiber for your diet, soluble and insoluble, and there are many foods that have a combination of the two. Soluble fiber is believed to be helpful in lowering cholesterol. This fiber dissolves in water and slows down digestion in the stomach and intestines. A great source of soluble fiber is found in barley, brown rice, carrots and dried beans. Insoluble fiber, or roughage, is indigestible. It increases the volume of our bowel movements and usually aids in weight control. Insoluble fiber can be found in Brazil nuts, flax seed, whole grain breads and cereals. One of the healthiest foods that contain a combination of the two types of fiber is soybeans.

One study showed that 25-40 grams of fiber per day has been linked to a reduced risk of developing a host of chronic diseases including cancer, heart disease, gastrointestinal conditions and obesity. Foods made with soy tempeh, soy flour and whole soybeans contain the greatest amount of fiber. A half cup of soy tempeh contains 7 grams of fiber, a half cup of soy flour contains 6 grams of fiber, and 1 cup of whole green soybeans (edamame) contains 10 grams of fiber. In fact, one study found that 25 grams of soy protein per day has a cholesterol-lowering effect. Not only do soybeans contain a great amount of fiber, but they are also excellent sources of iron and protein, plus they are low in fat content. Some soybeans like green soybeans even contain Vitamin C; and yellow soybeans have calcium.

When using soybeans as a source of fiber, think beyond the box; toss them in your favorite stir-fry and add them to your soups. Chili is great with soybeans, as are most Mexican dishes. Soybeans can be found in many foods and can be used in a variety of recipes. Look for your favorite soy recipes for fiber-delicious foods.