Fiber, also known as roughage, is the part of the plant the body cannot digest or absorb. Fiber is found in fruits, vegetables, whole-grains, legumes, nuts and seeds. There are two types of fiber, soluble and insoluble. Soluble fiber is best known for its ability to lower blood cholesterol and help control blood sugar, according to MayoClinic.com. Soluble fiber can be found in fruits, vegetables, grains, beans and seeds.
Fruits
People with high intakes of soluble fiber have a reduced risk of cardiovascular disease, according to the American Heart Association. Adding soluble fiber to a low saturated fat diet modestly decreases LDL cholesterol levels, the Heart Association continues. Fruit sources of soluble fiber include apples, bananas, blackberries, citrus fruits, nectarines, peaches, pears, plums and prunes. Pears and citrus fruits, including oranges and grapefruits, contain the highest amount of soluble fiber, with 2 g per one medium piece of fruit, according to the National Institutes of Health's National Heart Lung and Blood Institute, or NHLBI.
Vegetables
Soluble fiber slows the absorption of sugar into the bloodstream, according to MayoClinic.com. People with diabetes can improve their blood sugar control by increasing the amount of soluble fiber in their diets. Vegetable sources of soluble fiber include broccoli, brussels sprouts and carrots. Brussels sprouts contain the highest amount of soluble fiber, with 3 g in a 1/2-cup cooked serving.
Grains
It is recommended Americans consume at least 25 g of fiber a day, according to the American Heart Association, with at least 10 g of that being soluble fiber. Grain sources of soluble fiber include barley, oatmeal and oat bran. Oats contain the highest proportion of soluble fiber than any other grain, says the American Heart Association. A 1/2-cup serving of oatmeal or oat bran contains 1 g of soluble fiber.
Beans
Bean sources of soluble fiber include lentils, black beans, kidney beans, lima beans, chickpeas, black-eyed peas, navy beans and northern beans. Beans are an excellent source of soluble fiber, containing 1 g to 3.5 g of soluble fiber per 1/2-cup cooked serving. Lima beans contain the highest amount of soluble fiber with 3.5 g per 1/2-cup serving, according to NHLBI.
Seeds
Psyllium seeds are also a significant source of soluble fiber, according to NHLBI. One tablespoon of ground psyllium seeds contains 5 g of soluble fiber, providing half a day's needs.
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