Recommended Soluble Fiber

The two types of dietary fiber are soluble and insoluble. Both types are indigestible, but it is how they change in your digestive tract and what they can do for your health that distinguishes them from each other. Insoluble fiber, unlike soluble fiber, does not mix with water. It is used by the digestive tract to aid in nutrient absorption and it increases the weight of your stool. According to the National Institutes of Health, most Americans eat only about half of the recommended intake of daily dietary fiber. Increasing your fiber intake leads to positive health benefits.

Soluble Fiber

Soluble fiber, which dissolves in water, turns into a gummy substance in your digestive tract. Although soluble fiber cannot be absorbed by your small intestines, bacteria in your digestive tract are able to break it down. For example, when you eat a food containing fiber and other nutrients, the food is broken down by your small intestines into its simplest form -- for fiber, this is cellulose. While other nutrients are absorbed into the bloodstream for use, cellulose remains in the digestive tract where it is needed to help with functions like excreting cholesterol.

Recommended Intake

The National Institutes of Health currently recommends an intake of 38 grams of fiber per day for men and 25 grams of fiber per day for women. This amount does not have to be from soluble fiber alone. Insoluble fiber is just as beneficial, and a healthy diet should consist of both.

Sources

Many healthy foods contain both soluble and insoluble fibers. However, foods higher in soluble fiber include peas, oats, barley, lima beans, psyllium seeds, pinto beans, Brussels sprouts, strawberries and apples. The best way to be sure you are eating enough fiber is to base your diet on fruits, vegetables and whole grains.

Benefits

High soluble fiber intake increases your cardiovascular health and can help you control your weight. Soluble fiber is linked to reducing LDL, or "bad," cholesterol levels, improving cardiovascular health, according to a study published in "Current Opinion in Lipidology" in Feburary 2001. According to the Mayo Clinic, eating at least five to 10 grams of soluble fiber each day is enough to reduce your cholesterol levels. To determine if your intake of soluble fiber is benefiting your cholesterol levels, your doctor may want to test you every six months. Soluble fiber may also prevent overeating -- fiber swells and holds water, making you feel fuller for a longer period of time.