Most plant-based food sources contain both soluble and insoluble dietary fiber, but usually far more of one than the other. Knowing which vegetables, grains, legumes and fruits have which type of content can help cooks plan menus.
People with health conditions such as diabetes may need more soluble fiber, while those with colon disease may need more insoluble content. The U.S. Centers for Disease Control and Prevention note that choosing foods from both categories on a regular basis will balance soluble and insoluble fiber levels in daily diets.
Oatmeal
Popular food sources for soluble fiber include whole oats, oatmeal and oat bran, the CDC reports. Most ready-to-eat granola cereals contain oats, as well. Various forms of oats can be added to baked goods such as breads, muffins and cookies. Oatmeal makes a convenient daily breakfast, to which cooks can add high-fiber fruit.
Beans
Legumes, including pinto beans, split peas, blackeye peas, chickpeas, lentils and soybeans contain mostly soluble fiber in high concentrations. According to the USDA Nutrient Database, more beans with large amounts of dietary fiber include navy, black, kidney, lima, white and Great Northern, all of which can be used to prepare a wide variety of dishes, including hummus and refried beans.
Seeds
According to WH Foods, sunflower seeds satisfy both types of fiber requirements, with slightly more insoluble than soluble content. Sesame seeds, pumpkin seeds and flaxseeds also offer a balance of soluble and insoluble fiber. The USDA recommends limiting portion sizes to one oz. or less due to calorie concerns; sprinkling small amounts on salads or baking them into whole-grain breads gives foods a fiber boost.
Raspberries
Raspberries are super high-fiber fruits, and contain mostly soluble fiber. Raspberries can be used in breakfasts, desserts, baked goods and as snacks.
The Harvard School of Public Health lists additional fruits with high levels of soluble fiber, including apples, strawberries and blueberries. Asian pears and domestic varieties of pears have greater amounts of insoluble fiber than soluble content, according to WH Foods' nutritional profile.
Whole-Grain Cereal
Whole-grain wheat and barley cereals contain lots of insoluble fiber. The USDA lists Kellogg's All-Bran, Wheatena and General Mills Raisin Nut Bran cereals among this group of high-fiber foods. The CDC lists brown rice, bulgur and couscous among healthy grain foods that aid digestion because of their high-fiber content.
Zucchini
Zucchini and certain vegetables with fibrous skin, such as broccoli and tomatoes, are good food sources of insoluble fiber. The Harvard School of Public Health adds cucumbers, celery, carrots and tomatoes to this category.
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