There are basically two types of fiber in foods, soluble and insoluble. Soluble fiber has the ability to dissolve in water and form a gel-like substance in the intestine that helps move food through the digestive tract. Oat bran, apples, citrus fruits, oatmeal, and barley are all foods that contain soluble fiber. Soluble fiber also inhibits cholesterol from entering the blood stream and helps regulate blood glucose levels.
Insoluble fiber does not dissolve in water and moves through the intestines without being absorbed. This type of fiber adds bulk to bowel movements and reduces constipation. Insoluble fiber may also help with appetite control by causing a sensation of being full. A number of delicious, healthful foods contain this beneficial fiber.
Whole Grains
The American Heart Association lists wheat and its bran high on its list of insoluble fiber for its ability to add bulk to stools. Wheat is a plant that is harvested to make flour. The bran is the outer hull that covers the kernel. Foods high in insoluble fiber contain the kernel and the bran, including wheat bran, whole wheat bread and wheat cereal. Plain wheat without the bran, like processed flour, does not contain insoluble fiber. Other types of whole grains, the kind that include the bran as well as the kernel, also contain insoluble fiber. Rye and brown rice are good sources of insoluble fiber.
Fruits
Certain fruits contain insoluble fiber. Think of foods with rough or stringy peels or hulls, or seeds. They contain fiber that cannot be broken down in the digestive tract and pass through unchanged. Apple skin contains a large amount of insoluble fiber. Other fruits and vegetables that contain some insoluble fiber are cherries, grapes, pineapple, rhubarb, oranges, melons, date, prunes and berries.
Vegetables
Most raw vegetables contain some amount of insoluble fiber. Vegetables with the highest amounts are turnips, beets, cauliflower, cabbage, Brussels sprouts and carrots. Leafy greens, broccoli, green beans, cucumbers, onions, sprouts, celery, tomatoes, eggplant, bell peppers and corn also contain some insoluble fiber. For best results, vegetables should be eaten raw as cooking breaks down some of the cellular structure.
Beans, Seeds and Nuts
Beans come to many people's mind when fiber is mentioned. The tough, yet flexible outer shell of most beans and other legumes contain valuable insoluble fiber. This type of fiber is also found in seeds, such as pumpkin and flax, nuts, such as peanuts, walnuts, cashews, and almonds, as well as popcorn and lentils.
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