Fiber is found in all types of plant based foods. Fiber can't be digested we need it in our diet. Some of the benefits of fiber are:

* Lower Cholesterol
* Reduces risk of heart disease
* Reduces the risk of some cancers
* Helps to keep you regular which helps prevent a diverticulitis
attack

The American Dietetic Association recommends the amount of fiber a person should consume each day is between 20-35 grams. The average American consumes between 12-15grams daily. Asians, on the other hand, consume on an average, three times as much fiber as Americans.

FIBER CONTENT OF VARIOUS FOODS

Food.................................. Amount.......... Fiber(g)

Whole-wheat bread................ 1 slice............. 1.6
Rye bread............................... 1 slice............. 1.0
White bread........................... 1 slice............. 0.6
Brown rice (cooked)................ 1/2 cup.......... 2.4
White rice (cooked)................. 1/2 cup.......... 0.1
Spagetti (cooked).................... 1/2 cup.......... 0.8
Kidney beans (cooked).... 1/2 cup....... 5.8
Lima beans (cooked)....... 1/2 cup....... 4.9
Potato (baked)................ medium ..... 3.8
Apple (with skin).................... medium.......... 2.6
Banana.................................. medium........... 2.0
Orange................................... small.............. 1.2
Strawberries.......................... 3/4 cup........... 2.0
Lettuce.................................. 1/2 cup ........... 0.3

As you can see, beans by far have the most fiber followed closely by corn and the baked potato. I'm going to make a pot of home made vegetable soup and incorporate all the various beans along with the potatoes.

Lycopene, a cancer preventing by-product of the tomato, is not released unless the tomato is cooked. I'm going to be sure and add them as well.