Fiber is a type of carbohydrate found in plants and may be classified as soluble or insoluble. Soluble fibers dissove in liquids and are often used in foods to add texture and consistency. Insoluble fibers don't dissolve but hold onto water and help move waste through the intestinal tract.

Fiber is found in plant foods, such as fruits, vegetables, legumes, grains, nuts and seeds. Whole grains usually contain more fiber than their refined counterparts. And whole fruits and vegetables usually contain more fiber than their juice counterparts.

Some soy-based beverages, juices, and yogurt drinks may have added fiber - check the label to be sure.

Despite all the health benefits of consuming fiber-rich foods and beverages, most people don't meet their recommended fiber intake. While experts recommend consuming 25-38 grams of fiber daily, on average, we usually eat about half that amount. It may sound like a tall order to obtain enough fiber in your diet, but food companies are adding fiber to many foods and beverages to help meet your fiber intake needs.

Even though most people don't have to worry about getting too much fiber, eating more than 50-60 grams of fiber a day may decrease vitamin and mineral absorption and could cause stomach upset.

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