Dietary fiber Foods

Dietary fiber refers to the cell wall components in plants: namely, pectin, beta-glucans, hemicellulose, cellulose, lignin, fructans, and gums. All vegetables and fruits contain these dietary fiber components. The fiber content and composition, however, varies depending on the fruit or vegetable maturity, type, growing environment, ...


Solubility

Both soluble and insoluble fiber are undigested. They are therefore not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.


Soluble fiber is found in varying quantities in all plant foods, including:

• legumes (peas, soybeans, lupins and other beans)
• oats, rye, chia, and barley
• some fruits and fruit juices (including prune juice, plums, berries, bananas, and the insides of apples and pears)
• certain vegetables such as broccoli, carrots, and Jerusalem artichokes
• root tubers and root vegetables such as sweet potatoes and onions (skins of these are sources of insoluble fiber)
• psyllium seed husk (a mucilage soluble fiber).

Cauliflower

Zucchini

Sources of insoluble fiber include:

• whole grain foods
• wheat and corn bran
• nuts and seeds
• potato skins
• flax seed
• lignans
• vegetables such as green beans, cauliflower, zucchini (courgette), celery, and nopal
• some fruits including avocado, and bananas
• the skins of some fruits, including tomatoes

Green beans