Two kinds of fiber exist: soluble and insoluble. Insoluble fiber does not absorb water and promotes bowel movement through the colon. Because insoluble fiber does not absorb water, it moves through the colon without changing. By comparison, soluble fiber is absorbed by water, creating a gel-like substance when moving through the body. Soluble fiber takes the stomach more time to absorb nutrients from food, meaning that blood sugar can be more constant, meaning it is especially helpful for those with diabetes. Consuming 10g of soluble fiber or more a day has been linked with lower cholesterol levels, according to the Mayo Clinic.
Oats and Grains
Soluble fiber is found in oatmeal, in which 1 1/2 cups of cooked oatmeal contains 6 or more grams of fiber. Oatmeal options range from steel-cut to instant. Cereals made with oatmeal or oat bran also contains soluble fiber.
Rice bran and barley also contain between 3 and 6g of soluble fiber.
Vegetables
Many vegetables also contain soluble fiber. These include dried beans and peas, such as split peas (16.27g per 1-cup serving); black beans (14.96g per 1-cup serving); boiled green peas (8.8g per 1-cup serving); pinto beans (14.71g per 1-cup serving); lima beans (13.16g per 1-cup serving); kidney beans (11.33g per 1-cup serving); garbanzo beans (12.46g per 1-cup serving); and carrots (3.66g per 1-cup serving).
Fruits
Several fruits also boost a person's daily soluble fiber intake. These include kiwis (2.58g per one kiwi); oranges (3.13g per one orange); and apples (3.73g per one apple).
Miscellaneous Sources
Soluble fiber also is found in flax seed (5.41g per 2 tbsp.) as well as psyllium husk, which can contain as much as 12g of soluble fiber per 2 tbsp. and can be found in breakfast cereals, baked goods and even psyllium powders.
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