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Fiber

Fiber can be soluble and insoluble. Insoluble fibers aid bowel movement.

Soluble fiber helps reduce cholesterol, reduces sugar response after eating, normalizes blood lipid levels. Soluble fiber is not broken down until it reaches the large intestine where digestion causes gas (flatulence). In excessive amounts, soluble fiber causes high flatulance, cramps.

Fibers in legumes, such as peanuts, beans is mostly soluble fibers.

Tree Nuts have insoluble fibers.