Fruits, vegetables, whole-grain and fortified foods, beans and legumes are good sources of dietary fiber, both soluble and insoluble. Total dietary fiber intake should be 25-30 grams a day from food, not supplements. Current dietary fiber intakes among adults in the United States average about 15 grams, or half the recommended amount. Dietary fiber is the term used for several materials that make up the parts of plants your body can't digest. Fiber is classified as soluble or insoluble.
Oats have a greater proportion of soluble fiber than any other grain.
Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Insoluble fiber doesn't appear to help lower blood cholesterol, but it's an important aid in normal bowel function. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin. They also may be high in sodium, total fat and saturated fat. Read labels carefully.