Fibrous Food: The intake of high fiber diet has many benefits, like, prevention of colon cancer, diabetes, and reduction in cholesterol levels. Fruits, vegetables, whole grains, legumes, etc., are the foods that contain fibers aplenty. The most important use of consuming fibrous foods is that, they facilitate ‘slow digestion’ in the stomach and ‘quick peristalsis’ in the intestines. Slow digestion in the stomach means the insulin is released moderately and the levels of sugar in the blood rise slowly. The rapid peristalsis or quick movement of the food through intestines, helps in reducing the risk of colon cancer. The overall effect of the above processes is that, the risk of diabetes is reduced to a large extent. The carcinogens too, are quickly expelled from the body with the help of fibers. The fibrous food, which is one of the important parts of a balanced diet, includes, brown rice, bananas, apples (with skin), green peas, broccoli, oatmeal, lentil, kidney beans, pears, oranges, raspberries, strawberries, etc.