A diet rich in both soluble and insoluble fiber may be important for maintaining both cardiovascular and digestive health. High-fiber diets are known to reduce the risk of heart attack, stroke and digestive system cancers and can help to maintain a healthy body weight. While soluble fiber can reduce cholesterol levels, insoluble fiber acts in the digestive system and can relieve constipation and maintain healthy digestive functioning.
Whole Wheat and Whole Grain Breads
Whole wheat and whole grain breads can be an excellent source of insoluble fiber. The American Heart Association notes that it is important for people seeking insoluble fiber to carefully examine the labeling of whole wheat and whole grain bread products to ensure that they actually contain whole grains that make up insoluble fiber. These breads should contain ingredients such as wheat and whole grains such as oats, barley, bulgur and rye. Certain breads sold as whole wheat or whole grain may contain high levels of molasses or sugars to give the bread a brown appearance similar to true whole wheat breads. Breads rich in insoluble fiber should also have the fiber content listed as part of its Nutrition Facts.
Apples
Many fruits and vegetable are good sources of both soluble and insoluble fiber. Apples in particular are an excellent source of these fibers. The pulp of apple contains soluble fiber important for cardiovascular health. Apple skin is high in insoluble fiber, which promotes digestive health. The University of Illinois explains that the insoluble fiber found in apple skins provides bulk for the intestinal tract and helps food to move more quickly through the digestive tract.
Psyllium Seeds
The seeds of many plants such as psyllium, flax and hemp contain high amounts of protein as well as insoluble fiber. Preparations of these seeds, particularly psyllium seeds are readily found as whole seeds, powders and dietary supplements in health food stores and many common grocery stores. The University of Southern California Norris Cancer Center explains that these seeds contain very high levels of insoluble dietary fiber that can speed up the movement of food in the digestive tract and reduce constipation. Flax and hemp seeds also contain high levels of insoluble fiber as well as omega-3 fatty acids which can have other positive effects on health.
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