What do a large luscious apple, a small head of lettuce and a 1-ounce square of butter have in common? Their calories are the same, but the difference is in the fiber.

Butter is all fat with no fiber and very little water. A large apple or head of lettuce contain no fat, are mostly water and are excellent sources of fiber. It takes time to eat them, and the fiber in them helps transport water down through the intestinal tract. And this water removes toxins that can cause harm to your health.

Now here’s another interesting comparison—peas and milk. Peas contain more water than milk and a generous amount of soluble fiber, as well. Now the trick is to avoid drenching your peas in butter—try a healthy and delicious alternative such as a touch of walnut oil and pepper. Trying these and other dietary suggestions can give you an added boost to your overall well-being.