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What fiber is easiest to digest?

Good sources of digestible fiber include citrus fruits, apples, peas, barley, psyllium and oat bran. Nondigestible fiber can be found in high concentrations in such foods as wheat bran, whole-wheat flour, nuts and whole-grain foods.

healthyeating.sfgate.com - Digestible Fiber Vs. Non-Digestible Fiber - Healthy Eating | SF Gate

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Increasing your fiber intake is associated with a wide range of health benefits, including weight loss, lower levels of LDL cholesterol and better regulation of blood sugar. However, these benefits do not apply equally to digestible and nondigestible fiber. Because digestible fiber is responsible for the majority of the these benefits, you should consume a variety of sources to ensure that you gain all of the benefits of a high-fiber diet.

Soluble and Insoluble

Digestible and nondigestible fiber are commonly known as soluble and insoluble fiber, respectively. The main difference between the two is their ability to dissolve in water. While soluble fibers readily dissolve in water and are easily digested, insoluble fibers absorb water as they pass through your digestive system and have little impact on your metabolism.

Recommended Intake

According to the U.S. Department of Agriculture's 2010 Dietary Guidelines for Americans, you should consume 14 grams of fiber for every 1,000 calories you consume. Based on this, you should aim for 38 grams per day if you are male and 25 grams if you are female. The USDA does not provide separate recommendations for soluble and insoluble fiber. To ensure that you reap the benefits of both types of fiber, the University of California, San Francisco Medical Center recommends that soluble fiber should account for one-fourth of your daily fiber intake -- approximately 9.5 grams per day for men and 6.25 grams for women.

Benefits

Both types of fiber add bulk to your food, helping you to feel full without consuming additional calories. As such, both types of fiber are important for losing and maintaining weight. However, most of the benefits of dietary fiber arise from soluble fiber. This type of fiber regulates blood sugar by slowing the absorption of glucose, helps to decrease overall and LDL cholesterol and balances your intestinal pH, potentially reducing your risk of colorectal cancer. Insoluble fiber is also important, particularly for your digestive health because of its ability to add bulk to stool, relieve constipation and help foods to pass through your digestive system.

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Is cranberry juice high in fiber?

They also boast several vitamins and minerals, including manganese, copper, and vitamins C, E, and K1. Keep in mind that cranberry juice has almost no fiber.

healthline.com - Cranberries 101: Nutrition Facts and Health Benefits - Healthline

Cranberries are a member of the heather family and related to blueberries, bilberries, and lingonberries. The most commonly grown species is the North American cranberry (Vaccinium macrocarpon), but other types are found in nature. Due to their very sharp and sour taste, cranberries are rarely eaten raw. In fact, they’re most often consumed as juice, which is normally sweetened and blended with other fruit juices. Other cranberry-based products include sauces, dried cranberries, and powders and extracts used in supplements. Cranberries are rich in various healthy vitamins and plant compounds, some of which have been shown to be effective against urinary tract infections (UTIs). This article tells you everything you need to know about cranberries, including their nutrition facts and health benefits.