Dietary fiber includes water soluble fiber and insoluble fiber, according to MayoClinic.com, soluble fiber becomes a gel-like material when in contact with water. It can lower cholesterol levels by absorbing it in the digestive tract before entering the blood stream. Insoluble fiber facilitates waste products through the intestines and helps bulk up fecal matter, helping prevent constipation.
Fruits
Many fruits have both soluble and insoluble fiber. Choices include pears, eaten with the skin, which have 5.5g of total fiber and 2g of soluble. Eating one orange or grapefruit will yield 2 to 3g of total fiber and 2g of soluble. A quarter-cup of prunes offers 3g of total fiber and 1.5g of soluble. One medium banana contains 3g total fiber and 1g of soluble. Eating an apple a day, with the skin on, can give you 4g total fiber and 1g of soluble.
Grains
Almost all whole grains are sources of insoluble fiber. Women should consume 21 to 25g of total fiber per day, and men should try and get 30 to 38g per day. The University of San Francisco Medical Center suggests consuming at least 6 to 8g of soluble fiber per day, regardless of gender. The richest grain sources of soluble fiber include 1/2 cup cooked barley with 4g total fiber and 1g of soluble, 1/2 cup of cooked oatmeal that has 2g of total fiber and 1g of soluble fiber or 1/2 cup of cooked oat bran which contains 3g of total fiber and 1g of soluble.
Legumes
Legumes, especially beans, are a rich source of both types of fiber. Eating 1/2 cup of cooked lima beans will provide you with 1/2 of your recommended soluble fiber intake for the day. It contains 3.5g of soluble fiber and 6.5g of total fiber. A half cup of kidney beans offers 3g of soluble fiber and 6g of total fiber. Black and navy beans both contain 2g of soluble fiber in a 1/2 cup serving, but navy beans have 6g of total fiber, and black have only 5.5g. Eating a 1/2 cup of pinto beans will provide you with 7g of total fiber and 2g of soluble.
Vegetables
Soluble fiber seems to be scarce in most vegetables, though insoluble fiber is definitely there. Brussels sprouts have the most soluble fiber with 3g per 1/2 cup cooked and a total fiber of 4.5g. The next choice is carrots with 1g of soluble and 2.5g total fiber. Broccoli also has 1g of soluble fiber per 1/2-cup serving but has only 1.5g of total fiber.
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