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Dietary fiber, also known as roughage, is a type of carbohydrate the body can’t digest. There are two forms of fiber: soluble that can dissolve in water, (for example, legumes, oats, rye, prune juice, plums, berries, bananas) and insoluble that can’t dissolve in water, (for example wheat, corn, bran, nuts, seeds, green beans, celery, avocado). 


The most fibrous of foods includes:  legumes (15-19 grams of fiber/cup), bran (17 grams/cup), prunes (12 grams), Asian pears (about 10 grams), and quinoa (9 grams/cup).