Soluble fiber includes the gels, gums, pectin and jelly-like components of foods that reduces glucose absorption and slows the movement of food through the digestive tract. Examples include apples, barley, beans and oatmeal.
Insoluble fiber is the dry roughage of plants that helps speed transit of materials through the intestines. Examples include brown rice, fruits, legumes, seeds, vegetables and whole grains.
HOW MUCH FIBER DO I NEED?
The charts below show you how much fiber is found in each food source. The recommended daily intake of dietary fiber is:
25 grams per day (adult women)
30 grams per day (adult men)