Dietary fiber has important roles in maintaining your health. It can help you maintain bowel health, control blood sugar, lower cholesterol and lose weight, among other functions. Dietary fiber has two major forms. Soluble fiber slows digestion by dissolving in water and turning to gel during digestion. Insoluble fiber passes through your body almost intact and can assist in digestion and adding bulk to your stool. Soluble and insoluble fiber amounts in foods vary.
Legumes
Legumes consist of plants with pods that produce fleshy seeds. This vegetable variety includes beans, lentils, peas, soybeans and peanuts. The fiber content of legumes varies depending on the type consumed. For example, ½ cup of cooked light red kidney beans contains 2.0 g of soluble fiber and 5.9 g of insoluble fiber, whereas ½ cup of cooked lentils contains 0.6 g of soluble fiber and 4.6 g of insoluble fiber. Soluble and insoluble fiber content, respectively, in ½ cup of other legumes includes 1.4 and 4.7 g for cooked pinto beans and 1.3 and 3.0 g for cooked dried chickpeas. Among nut choices, 6 whole almonds have 0.1 g of soluble fiber and 0.5 g of insoluble fiber.
Whole Grains
Whole grains provide a good source of dietary fiber, particularly insoluble fiber. When grains are left whole, they offer a rich nutrient profile, including high fiber, because they contain all parts of a grain, including the endosperm, bran and germ. A ½ cup portion of cooked whole wheat spaghetti contains 0.6 g of soluble fiber and 2.1 g of insoluble fiber. A ½ cup serving of cooked pearled barley contains 0.8 g of soluble fiber and 2.2 g of insoluble fiber. Another whole grain source of fiber is popcorn, with a ½ cup of popped corn containing 0.1 g of soluble fiber and 1.9 g of insoluble fiber.
Vegetables
Vegetables are a nutritious addition to any meal and provide a good source of fiber. Vegetables also contain essential vitamins, minerals and other nutrients that can help maintain your health and prevent the onset of illnesses. Some of the richer fiber choices include ½ cup of cooked turnips, with 1.7 g of soluble fiber and 3.1 g of insoluble fiber, and cooked frozen okra, with 1.0 g of soluble fiber and 3.1 g of insoluble fiber. Other notable mentions include ½ cup of the flesh of a cooked sweet potato, with 1.8 g of soluble fiber and 2.2 g of soluble fiber, and one 7 1/2-inch-long raw carrot, with 1.1 g of soluble fiber and 1.2 g of insoluble fiber.
Fruits
Like vegetables, fruits provide a good source of fiber and other nutrients. The American Dietetic Association notes that you can meet your daily fiber needs with 2 cups of fruits and 2 ½ cups of vegetables every day, along with such foods as beans. Including the skin of certain fruits can add to the value of fiber. For example, a small red apple with skin contains 1.0 g of soluble fiber and 1.8 g of insoluble fiber and a medium pear with skin contains 1.1 g of soluble fiber and 1.8 g of insoluble fiber. Soluble and insoluble fiber content, respectively, of other fruits includes 0.3 and 1.1 g in ¾ cup of fresh blueberries and 1.8 and 1.1 g in the flesh of a small orange.
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