Fiber is a carbohydrate that the body cannot digest. There are 2 types of fiber: soluble and insoluble. Insoluble fiber bulks up your stool and helps you to have more regular bowel movements.10 It is found in vegetables and most whole grains, like wheat. Soluble fiber—found in fruit, oats, barley, and beans—mixes with water in your stomach and intestines to form a gel. It slows down how quickly food moves through your body.11 By doing this, soluble fiber prevents your blood sugar from rising sharply. Low glycemic foods tend to be high in soluble fiber, which makes them healthier for you. Higher glycemic foods are typically low in fiber, which makes them less healthy for you. Fruits are a great example of this. A whole orange has a low glycemic load because it is a good balance of sugar (fructose) and fiber. On the other hand, orange juice is sugar without the fiber. As a result, it has a moderate glycemic load (GL)