Dietary fiber is a substance that does not get broken down in the body. It comes in the form of soluble and insoluble and both types serve different purposes. Insoluble fiber moves bulk through the intestines and prevents constipation, and soluble fiber binds to fatty acids, according to the Health Castle website. Fiber is found in multiple everyday foods.
Beans and Peas
Beans and peas are types of legumes that have seeds protected by a pod. They are not only high in soluble fiber, but they are also high in iron, protein and complex carbs. Lentils, kidney beans, garbanzo beans, Northern beans, lima beans and soy beans are examples. Peanuts are also considered legumes and they too contain fiber.
Fruits
Fruits have a high water content, and they are also high in natural sugar, carbs, vitamins and fiber. Apples, bananas, pears, peaches, grapes, cherries, oranges and grapefruits are examples. Avocados are considered a fruit and they are also high in healthy monounsaturated fat.
Vegetables
Vegetables have the same type of nutrient profile as fruit, but they are not as sweet. They are high in vitamins and minerals, water content and, with the exception of root vegetables and corn, they are also low in carbs. All forms of vegetables contain fiber though. Carrots, celery, cucumbers, broccoli, cauliflower, artichokes, tomatoes, lettuce, peppers and mushrooms are examples.
Whole Grains
Whole grains contain fiber, protein and complex carbs. Barley, oatmeal and oat bran are three types of grains high in soluble fiber. By including these in your diet you can reduce your LDL cholesterol levels, according to the Mayo Clinic website. The acronym "LDL" stands for low-density lipoprotein which is the bad type of cholesterol known to cause plaque formation. Millet, quinoa, kamut, brown rice and buckwheat are other whole grains that contain fiber.
Whole Grain Products
Products that are made from whole grains also contain fiber. Cereal, bread, bagels, rolls, buns and wraps are examples.
Seeds
Seeds contain fiber and they are also high in essential fatty acids and protein. One thing they are low in is carbohydrates. Sesame seeds, flax seeds, sunflower seeds and pumpkin seeds are examples.
Nuts
Nuts are similar to seeds with their nutrient composition. They contain fiber, they are high in protein, low in carbs and high in healthy fats. Macadamia nuts, pecans, walnuts, cashews, almonds, Brazil nuts and pistachios are examples. If you are trying to watch your weight, be aware that nuts are also high in calories.
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