Fiber comes in two forms: soluble and insoluble. The difference depends on how your body processes it. Soluble fiber attracts water and slows digestion, while insoluble fiber adds bulk to excretory waste and aids digestion by helping push food through the stomach and intestines. Fiber is indigestible by the human body, and is listed on nutrition labels as dietary fiber. Unfortunately, many labels do not specify whether the fiber in foods is soluble or insoluble.
Vegetables
Cooked vegetables are a viable source of insoluble fiber whether they're cooked in soups and stews or eaten as a side dish with a meal. A half cup of turnips has 4.8 g of total dietary fiber, with 3.1 g of that from insoluble fiber, as noted by the Harvard University Health Services. A half cup of cooked frozen okra contains 4.1 g of dietary fiber, with 3.1 g of insoluble fiber. A half cup of cooked frozen green peas yields 4.3 g of dietary fiber and 3.0 g of insoluble fiber. A half cup of sweet potato without the skin has 4.0 g of dietary fiber and 2.2 g of insoluble fiber.
Legumes
Used in soups and dips, as part of a main course or filling, legumes contain a good amount of fiber. Harvard University Health Services lists 1/2 cup of light red kidney beans as having 7.9 g of dietary fiber and 5.9 grams of insoluble fiber. A half cup of cooked pinto beans has 6.1 g of total fiber, with 4.7 g of that being insoluble fiber. Cooked lentils contain 5.2 g of dietary fiber and 4.6 g of insoluble fiber per 1/2 cup serving.
Grains
Cereals, pastas and breads are frequently high in fiber, and may contain insoluble fiber. A half cup of wheat bran contains 12.3 g of dietary fiber. All but 10 g of that comes from insoluble fiber. A half cup of wheat germ contains 3.9 g of dietary fiber and 3.2 g of insoluble fiber. If spaghetti is on the menu, choose whole-wheat spaghetti--1/2 cup contains 2.1 g of dietary fiber. For snacking, try popcorn without added salt or butter, as 3 cups of popcorn yields 2.0 g of dietary fiber and 1.9 g of insoluble fiber. For sandwiches, opt for pumpernickel over wheat or white bread. One slice of pumpernickel has 1.5 g of insoluble fiber.
Fruits
Eaten as a part of breakfast, as a snack on the go or as part of dessert, fruits contain a variable amount of insoluble fiber. One cup of fresh raspberries contains 3.3 g of dietary fiber and 2.4 g of insoluble fiber. Half of a large pear with the skin yields 1.8 g of insoluble fiber. A small red apple yields 1.8 grams of insoluble fiber, while 1 1/4 cup of fresh strawberries has 1.7 g of insoluble fiber.
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