Fiber is the part of plant foods that your body can't digest or absorb. There are two types of dietary fiber --- soluble and insoluble. According to the Mayo Clinic website, soluble fiber can help lower cholesterol and blood glucose levels. Insoluble fiber normalizes bowel movements, helps maintain bowel health and increases fullness with meals --- helpful with weight control. According to the American Heart Association, it also can decrease heart disease risk. Eat a wide variety of high-fiber foods to reap the greatest benefit.
Seeds
Ground psyllium seeds are an excellent fiber source, with 5 g soluble fiber and 6 g total fiber in 1 tbsp. One tbsp. of ground flax seed provides 1 g soluble and 3 g total fiber. Flax is also a good source of omega-3 fatty acids, which can lower triglyceride levels. The ground seeds can easily be added to hot cereals and baked goods --- muffins, bread, waffles, pancakes, cornbread and even cookies. Try stirring them into yogurt or a smoothie.
Legumes
Just a half cup serving of legumes, including beans, peas and lentils, is another good source of soluble and total fiber. Beans --- black, kidney, lima, navy, northern and pinto --- provide 2 to 3 g soluble and 5 to 6 g total fiber. Yellow, green or orange lentils have 1 g soluble and 8 g total fiber. Chick peas and black- eyed peas contain 1 g soluble and 6 g total fiber. Make a meatless meal out of a bean-based soup or chili. Puree black beans with salsa and scallions for a homemade veggie burger. Make hummus out of chick peas or white beans to use as a dip or as a sandwich spread. Add beans to salad, tacos or burritos.
Cereal Grains
Cooked cereal grains, including barley, oatmeal and oat bran, provide 1 g soluble fiber in half a cup, bring the the total fiber between from 2 g to 4 g. Barley is a tasty addition to soups or rice pilaf or can be used to make tabbouleh. In addition to being eaten as a cereal, oatmeal or oat bran can be added to meat loaf or used to replace a portion of the flour in baked goods.
Fruits
Several fruits contain soluble fiber. An orange, grapefruit or pear provide 2 g soluble and 2 to 4 g total fiber. One-fourth cup prunes contain 1.5 g soluble and 3 g total fiber. A medium apple, banana, nectarine, peach or plum or a half a cup of blackberries contains 1 g soluble and 2 to 4 g total fiber. In addition to fiber, fruits contain many vitamins, minerals and antioxidants. Include 3 to 5 servings daily.
Vegetables
Vegetables tend to be higher in insoluble fiber, but there are a few that contain soluble. Brussels sprouts provide 3 g soluble and 4.5 g total fiber, while broccoli and carrots have 1 g soluble and about 2 g total fiber per half cup cooked serving. Like fruits, vegetables provide many other essential nutrients. Eat two to four servings daily.
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