Vegetables, fruits, and whole grains are high in fiber. It's a good idea to consume 25 to 30 grams of fiber each day, at least 1/4 of which (6 to 8 grams) should be soluble fiber. There are two types of fiber: soluble and insoluble.Soluble fiber acts like a gel that soaks up cholesterol and flushes it out of your body, thereby helping to lower your so-called “bad” LDL cholesterol. Soluble fiber comes from beans, lentils, oats, and the flesh of certain fruits (like apples and pears). Insoluble fiber draws water into your gut, which softens your bowel movements and flushes them out of your system faster. In this way, insoluble fiber helps alleviate constipation, prevents diverticulosis, and prevents colon cancer (because it reduces the amount of time that your gut is exposed to potential carcinogens in your food). If you want to loss weight I can recommend effective weight loss pills from Japan for you, here you can read about them.