Soluble-Fiber and Insoluble-Fiber Foods
The Academy of Nutrition and Dietetics recommends adult women consume 25 grams of total fiber per day and adult men consume 38 grams, with 10 to 15 grams coming from soluble fiber. As you age, you need less and over age 50, women should consume 21 grams and men should consume 30 grams.
Soluble fiber is fiber that is easily dissolved in water, where it forms a gel-like substance. This type of fiber has been shown to help lower blood cholesterol levels as well as blood glucose levels.
Soluble fiber is found in:
Mixed vegetables (frozen)
Onion (white, yellow, red, cooked)
Yams (canned with syrup, drained)
Insoluble Fiber: Insoluble fiber is a fiber that helps speed up elimination from the body. Insoluble fiber can help prevent constipation. Insoluble fiber also helps keep the pH level in your intestinal tract at an optimum level. The foods that are highest in insoluble fiber include the following:
Apple with skin
Cereal party mix, homemade
Flour, barley, barley bran, barley malt, rye, whole wheat
Rice (brown, cooked)
Wheat bran germ
Whole wheat flour
Wild rice (cooked)
* Note that these high-fiber foods are also goitrogenic, meaning that they promote thyroid enlargement and can potentially cause or aggravate hypothyroidism. Typically, the risk of goitrogenic foods is in overconsuming them, especially in raw form. Cooking or steaming typically eliminates most goitrogenic properties.