Fiber is found in whole foods such as fruits, vegetables and whole grains. Some foods are higher in soluble fiber while others are higher in insoluble fiber. Women need around 25 g of fiber each day while men need up to 38 g, according to MayoClinic.com. Consuming adequate amounts of fiber has many health benefits, but too much can have adverse effects.
Soluble Fiber Benefits
Soluble fiber dissolves in the water in your body and forms a gel that travels through your gut. It may slow the absorption of sugar in the blood, reports MayoClinic.com. If you have diabetes, this can keep your blood sugar level at a stable level. In addition to this, the gel substance formed from soluble fiber picks up the "bad" LDL cholesterol in your body and helps your body pass it. This helps lower your overall blood cholesterol.
Insoluble Fiber Benefits
Insoluble fiber stays relatively intact in your digestive tract. It helps moved digested food through your body and increases fecal bulk. This helps keep you regular and alleviates symptoms of constipation, reports MayoClinic.com. Foods high in insoluble fiber may also aid in weight loss. Fibrous foods take longer to chew, which will allow you to feel satisfied without overeating. They also take an extended amount of time to pass through your body, which will keep you fuller for a longer period of time.
Foods With Soluble Fiber
Beans are high in soluble fiber. A 1/2-cup serving of navy beans provides 9.5 g of fiber, 1/2 cup of kidney beans has 8.2 g, pinto beans contain 7.7 g and black beans provide 7.5 g per 1/2-cup serving. Green peas have 4.4 g of fiber, mainly soluble, per 1/2-cup serving, reports FamilyDoctor.org. A medium apple provides 3.3 g of fiber, which is mostly soluble. Each 1/2-cup serving of orange wedges provides nearly 2 g of soluble fiber, 2/3 cup of whole strawberries contains about 1 g and 5 oz. of fresh blueberries has 1.4 g of soluble fiber.
Foods With Insoluble Fiber
Nuts, vegetables, whole-wheat flour and bran are foods that are high in insoluble fiber. Spinach provides 3.5 g of fiber while a medium sweet potato has up to 4.8 g, most of which is insoluble. Popcorn is loaded with insoluble fiber. A 4 oz. serving provides nearly 8 g of insoluble fiber. Each 1/2-cup serving of raisins provide 6.4 g of insoluble fiber, 1/2 cup of whole grain rice has 6.5 g and 4 oz. of dried apples contains 5.5 g of insoluble fiber, as listed by DietaryFiberFood.com.
Negative Effects of Fiber
While increasing your fiber intake has many health benefits, consuming too much at once may cause undesirable effects. According to MayoClinic.com, rapidly increasing your fiber consumption may cause gas, bloating and cramping. Avoid these issues by gradually increasing your fiber intake over several weeks. This will allow your digestive system to adjust. Drink plenty of water when you eat high-fiber foods. Fiber functions at its best when it absorbs water.
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