Fiber is a carbohydrate that can not be digested, according to registered dietitian Gloria Tsang of HealthCastle.com. Soluble fiber can improve cholesterol and lower triglycerides. Soluble fiber can also help prevent of certain types of cancers, including breast cancer, colon cancer and ovarian cancer. Tsang states the recommended intake of fiber is about 25g per day, and your diet ideally should incorporate 25 percent soluble fiber and 75 percent insoluble fiber.
Fruits
According to HealthCastle.com, fruits that are high in soluble fiber include apples, bananas, oranges, strawberries, apricots, dates, prunes, cranberries, red currants, Concord grapes, grapefruit, peaches, pears and sour plums. Consider adding fruit to oatmeal in the morning instead of eating a sugary cereal for a high-fiber breakfast.
Vegetables
Vegetables that are high in soluble fiber include carrots, lentils, legumes, peas, broccoli, dried peas, soybeans, lima beans and flax seed. Consider preparing broccoli and carrots with hummus instead of a salad if you are trying to increase your fiber intake. If you want to make a high-fiber salad, add navy beans and almonds to boost the amount of soluble fiber.
Whole Grains
According to MayoClinic.com, whole grains and wheat foods that are high in soluble fiber include whole wheat spaghetti, barley, bran flakes, oat bran muffin, oatmeal, air-popped popcorn, brown rice, bread, rye, whole wheat and multi-grain bread. It is important to check if the bread or cereal you are eating is made from whole grains or wheat. Whole grains tend to have more fiber than refined grains or flakes made from corn.
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