Fiber can actually help you lose fat. We all know that fiber will help fight against heart disease, cholesterol, diabetes and colon cancer, but it also plays a role in fighting obesity. The fiber we should consume is called dietary fiber. Dietary fiber only comes from plant foods (i.e. grains, oats, fruits, etc.). Dietary fiber can be broken down into two forms, soluble and insoluble fiber. Though there is no daily recommended amount of fiber, health experts recommend consuming 20-35 grams of fiber per day. (On average, most Americans consume only 12 grams of fiber a day.)

Soluble Fiber