Plant foods are excellent sources of dietary fiber. Fiber comes in two forms - soluble and insoluble. The benefits of dietary fiber are well known and include facilitating healthy digestion, prolonged satiety (feeling of fullness), calorie intake reduction and weight management, reduced risk of cardiovascular disease, and colon health maintenance. The insoluble type provides bulk to reduce the transit time through the digestive tract; helps relieve constipation, improves colon health, and may have protective effects against colon cancer. The soluble type holds water in the intestinal tract leading to softer stools and some, such as beta-glucan from oat bran also binds cholesterol and detoxified chemicals from the liver so that they are not reabsorbed. Experts recommend eating a well-balanced high fiber diet. Unfortunately, Americans typically consume 10 to 15 grams of fiber a day, even though experts recommend 20 to 35 grams daily. Whole grains deliver fiber plus phytonutrients, antioxidants, vitamins, and minerals.