Dietary fiber comes from the edible parts of plants that are not broken down by human digestive enzymes. According to the Mayo Clinic website, soluble fiber reduces the absorption of cholesterol in the digestive tract. Just five to 10 g of soluble fiber each day will decrease you total blood cholesterol levels. There are no symptoms specifically linked to a deficiency in dietary fiber, but low fiber intake over a lifetime is linked with increased incidence of constipation, hemorrhoids, colon cancer, obesity and high cholesterol.
Legumes
According to World's Healthiest Foods, a website of the George Mateljan Foundation, legumes carry the richest content of dietary fiber than other foods. Legumes include lentils, split peas and a variety of beans. The National Institute of Health lists lima beans, kidney beans, black beans, pinto beans and navy beans as each having two or more grams of soluble fiber per half a cup of cooked beans. One cup of cooked split peas contains about two thirds of your recommended daily intake of fiber; a cup of cooked lentils has over 60 percent of your daily intake.
Fruits and Vegetables
Most fruits and vegetables contain a form of dietary fiber called cellulose. According to World's Healthiest Foods, raspberries, cranberries, strawberries, kiwi, apricot, blueberries, pears, apples, oranges and prunes are among the best fruit sources for dietary fiber. Broccoli, cauliflower, carrots, collard greens, chard, turnip greens, mustard greens and spinach rate among the best vegetable sources of soluble fiber. Fruits and vegetables are particular good sources of fiber because they are also generally rich in other nutrients as well.
Whole Grains
According to the American Heart Association, there are two main types of grain products. While refined grains have been ground in a way that removes the bran and germ of the wheat, whole grains contain these important parts. As a result, whole grains are a good source of soluble fiber. Whole grain oats contain more than 15 percent of your daily intake in one cup. The Mayo Clinic recommends adding a banana or other fruit to your oatmeal to increase the total soluble fiber content.
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