• A high-fiber diet can help manage your weight. Short-chain fatty acids produced by bacteria that feed on plant fiber are also epigenetic communicators, offering protection against many chronic diseases
• High-fiber diets help reduce your risk of premature death from any cause — a side effect linked to a reduction in chronic disease risk
• To boost fiber intake, focus on eating more vegetables, nuts and seeds, not grains, as grains promote insulin and leptin resistance, and are frequently contaminated with glyphosate
• To work, the fiber must be unprocessed. Organic whole husk psyllium, chia seeds, sunflower sprouts, mushrooms and fermented veggies are excellent sources of high-quality fiber
• Three types of fiber are: soluble and insoluble fiber, and digestive-resistant starch, the latter of which is differentiated from insoluble fiber by the fact that many of its benefits result from fermentation in your large intestine
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https://articles.mercola.com/sites/articles/archive/2018/01/11/fiber-food-foundation.aspx