There are two forms of dietary fiber -- insoluble and soluble. According to MayoClinic.com, insoluble fiber does not dissolve in water and is responsible for the movement of material through your digestive tract. Soluble fiber dissolves in water to form a gel-like material. Adult men need 30 to 38 g of fiber each day, while adult women need 21 to 25 g of fiber each day.
Benefits
A diet high in fiber has many health benefits besides maintaining the digestive system. Soluble fiber found in beans, oats and flaxseed can help lower your total blood cholesterol levels by lowering low-density lipoproteins -- the "bad" cholesterol. Soluble fiber also slows the absorption of sugar. A high fiber diet has been associated weight loss and lowering the risk of developing Type 2 diabetes. Soluble foods promote satiety which causes you to feel full for a longer period of time. High fiber foods are also energy dense, meaning they have fewer calories for the same amount of food.
Whole Grains
Whole grains are an excellent source of soluble fiber. Barley, oatmeal and oat bran are a few examples of whole grains. According to the National Heart, Lung and Blood Institute there is 1 g of soluble fiber in a ½ cup cooked serving of whole grains. Other sources are brown rice and whole grain enriched cereals.
Beans and Legumes
The National Heart, Lung and Blood Institute recommends adding beans to your diet to increase fiber intake. The highest sources of soluble fiber are lima beans with 3.5 g of fiber in a ½ cup serving. Kidney beans have 3 g per serving and black and navy beans each have 2 g of fiber per ½ cup serving. Chick peas and lentils also have 2 g of soluble fiber per ½ cup cooked serving.
Fruits and Vegetables
Consuming fruits and vegetables, with the skin left on, will increase your daily soluble fiber intake. Citrus fruits, such as oranges and grapefruits offer the highest amount of soluble fiber with 2 g per 1 medium sized fruit. Apples, bananas, nectarines and peaches are also good sources of soluble fiber with 1 g per serving. Vegetables high in soluble fiber include Brussels sprouts, broccoli and carrots.
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