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Most Americans need to bulk up--their diets, that is. Studies show that the average person consumes only about half the amount of fiber recommended to help fight obesity, heart disease, diabetes, and cancer.

There are two types of the complex carbohydrate. Soluble fiber helps reduce blood cholesterol levels. Insoluble fiber, on the other hand, aids digestion and decreases the time that potentially harmful substances remain in the colon.

Most high-fiber foods contain a mix of both types. Choose from the following foods to add more fiber to your diet.

Sources of soluble fiber: Beans, peas, and lentils; rice, oat, barley, corn, and wheat brans; apples, oranges, carrots, potatoes, and squash; corn and popcorn; seeds and nuts; whole-grain breads, cereals, and pasta; and psyllium seed.

Sources of insoluble fiber: Wheat bran and whole-grain bread, crackers, and muffins; whole-wheat flour, brown rice, and kidney beans; skins of strawberries, pears, apples, and prunes; green beans, broccoli, spinach, and tomatoes; almonds and chunky peanut butter.