List of Fiber in Food

Fiber is an indigestible substance that is derived from carbohydrates. There are two types of fiber: insoluble and soluble. Insoluble fiber does not absorb water and it creates bulk in the intestines. This allows for faster passage of stool through the digestive system. Soluble fiber does absorb water and it forms a gel-like consistency. In doing so, digestion is slowed down. According to the National Institutes of Health, soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.

Fruits

Fruits are high in vitamins, natural sugar, carbs and fiber. Specific examples include bananas, figs, oranges, strawberries, raisins, apricots, blueberries, pears, apples, avocados and raspberries. Oranges, apples, prunes and pears all contain soluble fiber. When these fruits become dehydrated, they still keep their fiber contents.

Vegetables

Vegetables have a similar make-up as fruits. They are high in water content, have a number of vitamins and minerals, and they also contain insoluble fiber. Examples include yams, sweet potatoes, regular potatoes, broccoli, cauliflower, artichokes, brussels sprouts, tomatoes, mushrooms, carrots, corn, spinach, celery and squash.

Whole Grains

Whole grains have a moderate amount of protein and they are also high in fiber. Oatmeal, oat bran, and rice bran are insoluble and barley, quinoa, millet, bulgur, cornmeal and buckwheat are soluble. Whole grain cereals, breads, bagels and pastas contain insoluble fiber.

Beans

Legumes are seeds that have pods covering them. They are high in protein, iron and they also contain soluble fiber. Examples of these include lentils, peas, black-eyed peas, garbanzo beans, pinto beans, navy beans, soy beans and peanuts.

Seeds and Nuts

Seeds and nuts are high in essential fatty acids which is a healthy type of fat. They also contain protein and insoluble fiber. Examples of these are walnuts, almonds, pecans, hazelnuts, pine nuts, cashews, sunflower seeds, sesame seeds, pumpkin seeds and flax seeds. Any type of paste of butter that is made from these will also contain insoluble fiber.