Nutrition labels list the grams of dietary fiber in each serving of food. This amount includes soluble and insoluble fiber combined. Some products also list soluble fiber on their labels, but soluble fiber is not a required category for most foods. You should try to include at least 25 g of fiber in your daily diet to prevent constipation, diverticulosis and hemorrhoids. Soluble fiber is particularly important because it helps lower your blood cholesterol.
Insoluble Fiber
Insoluble fiber is the fiber that bulks up in your stomach and intestines because it does not dissolve in water. Rather, it combines with water in your digestive system. It helps you maintain regular bowel movements and softens your stools, as well as helps prevent hemorrhoids and diverticulitis. The best sources of insoluble fiber are wheat bran and whole-grain products, including cereal, rice, pasta and bread.
Soluble Fiber
Soluble fiber is the best type of fiber. It combines in your intestines with bile acids produced by the liver. The liver uses cholesterol in the blood to produce these bile acids, so the more soluble fiber you eat, the more cholesterol your liver uses to produce more bile acids. This makes soluble fiber the best kind of fiber to promote low blood cholesterol levels. Keeping your cholesterol levels low reduces your risk of heart disease.
Food Labels
Nutrition labels show a percent daily value next to certain nutrients, including dietary fiber. Percent daily values are based on a 2,000-calorie diet, so if you consume more calories, you should eat more fiber. Foods that say "high fiber" on the label contain more than 5 g of fiber per serving. A "good source of fiber" means that there is between 2.5 and 4.9 g of fiber in each serving, and "more or added fiber" means the food has at least 2.5 g more fiber than the regular version. If you're looking for products rich in soluble fiber, look for products that state that diets high in fiber, particularly soluble fiber, can reduce the risk of coronary heart disease. Foods that make these claims must contain at least 0.6 g of soluble fiber per serving, which must be listed and must occur naturally in the food.
Considerations
Reading nutrition labels is a good way to begin tracking your daily fiber intake, but many fiber-rich foods consist of fresh produce that don't include nutrition facts. Most fresh vegetables are good sources of both soluble and insoluble fiber. Fruits contain insoluble fiber, and beans provide insoluble fiber and other nutrients. In addition to being good for your heart and preventing gastrointestinal problems, eating foods high in both soluble and insoluble fiber can help you manage your weight. That's because they help you feel full longer and they take longer to chew, allowing you to reduce your calories with each meal if you eat slowly and take the time to chew your food properly. Discuss your dietary concerns about total fiber, and soluble fiber in particular, with your doctor or a nutritionist.
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