Fiber is separated into two categories, soluble and insoluble. Soluble fiber is a softer form that works to slow digestion and is found in a variety of plant-based foods. Incorporating soluble fiber into a low fat and low cholesterol diet has been shown to help lower blood cholesterol and reduce the risk of heart disease. The American Dietetic Association recommends eating 20 to 35g of total dietary fiber each day with at least 3g coming from soluble fiber.
Whole Grains
Barley is a whole grain that contains high amounts soluble fiber. One half cup cooked provides 1 g of soluble and 4 g total fiber. This small pearly grain has a similar taste and texture to brown rice and is often found in soups and stews. Oats are another leading source of soluble fiber, providing 1 g per ½-cup serving. Oat bran, which is the outer part of the oat grain, contains 1g soluble and 3 g total fiber. Oat bran can often be found in muffins, pancakes, scones, and whole grain breads.
Fruits
There are many fruits that contain soluble fiber. One of the highest is the pear, which contains 2 g of soluble fiber and 4 g total fiber. Citrus fruits, such as lemons, limes, oranges and grapefruits also provide 2 g of soluble and 2 to 3 g total fiber. Other fruits such blackberries, apples, bananas, peaches, nectarines, and plumes all offer 1 g of soluble and 2 to 4 g total fiber per serving. To get the most fiber, eat the skin of the fruit when possible since many contain most of their fiber within the skin.
Vegetables
Most vegetables contain some amount of dietary fiber. One of the highest contributors of soluble fiber are brussels spouts. There are 3 g of soluble fiber and 4.5 g total in ½ cup cooked serving. One serving of cooked carrots and broccoli both offer 1g of soluble fiber with carrots providing 2.5 g total fiber and broccoli containing 1.5 g total fiber.
Legumes
Legumes include many types of beans, lentils and peas. Lima beans have the highest amount of soluble fiber per serving. Eating just ½ cup cooked provides 3 g of soluble and 6.5 g total fiber. Other beans that are high in soluble fiber include kidney beans, navy beans, northern white beans, black beans and pinto beans all providing at least 1.5 g of soluble fiber per serving. Other types of legumes such as lentils and peas, including chickpeas and black-eyed peas, provide about 1 g of soluble fiber.
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