Consumption of the recommended daily amount of dietary fiber can help with weight management and cholesterol levels. Fiber has also been shown to help decrease low-density lipoprotein, or LDL, cholesterol levels according to the U.S. Department of Health and Human Services, and can help reduce the risk for heart disease, diverticulitis, constipation and diabetes according to the Harvard School of Public Health. Insoluble and soluble fiber both play an important role in disease prevention.
Basics
Soluble and insoluble fiber act differently in the body to produce health benefits. Soluble fiber binds with water in the body and helps slow digestion, while insoluble fiber increases stool bulk and increases food passage through the digestive system, according to the National Institutes of Health. Most high-fiber foods contain both soluble and insoluble fiber.
Recommendations
According to the National institutes of Health, fiber recommendations for older children and adults are 20 to 35 grams per day. To help reduce LDL cholesterol levels, the U.S. Department of Health and Human Services recommends consuming 10 to 25 grams of dietary soluble fiber each day.
Insoluble Fiber
Foods high in insoluble fiber include vegetables, whole grains and wheat bran according to the National Institutes of Health. Whole grain foods include some breakfast cereals, whole grain breads, whole grain pastas and whole grain rice. Whole wheat flour contains insoluble fiber and is listed in the ingredient section on product food labels.
Soluble Fiber
Soluble fiber is found in foods such as oat bran, oatmeal, barley, psyllium, some fruits such as apples, pears, prunes and citrus fruits, some vegetables such as broccoli and Brussels sprouts, nuts, seeds and legumes. Legumes are foods that are high in protein, fiber and other essential nutrients. Legumes include foods such as lima beans, black beans, kidney beans, pinto beans, navy beans and lentils.
Fiber Supplements
Fiber supplements are commonly taken to help decrease constipation or meet daily fiber requirements. Psyllium is a common ingredient in over-the-counter fiber supplements, and contains high amounts of soluble fiber. However the Harvard School of Public Health recommends adults and children consume at least 20 grams of fiber each day from food, not supplements. Fiber supplements can also cause dehydration or increase constipation if not consumed with plenty of water, and may negatively interact with some medications. Therefore a medical professional should be consulted before taking fiber supplements, especially if it is taken with certain medications.
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