This type of fiber increases the bulk of feces in the large intestine and helps keep food wastes moving through, which may help prevent or correct constipation. Insoluble fiber does not dissolve in water.Good sources of soluble fiber include whole oats, peas, beans, and apples. Its health benefits include lowering blood levels of cholesterol and glucose. Soluble fiber dissolves in water to form a gel-like substance as it passes through the gastrointestinal tract.The fiber in food is commonly classified as either soluble or insoluble fiber. Instead, it passes relatively unchanged through your gastrointestinal tract and is excreted in feces. Dietary fiber can't be broken down and absorbed by your digestive system. You probably know that you should eat plenty of fiber, but do you know how much fiber you need, how fiber contributes to good health, or which foods are good sources of fiber? Dietary fiber consists mainly of cellulose, so it is found primarily in plant-based foods, including fruits, vegetables, whole grains, and legumes. \): Beans are an excellent source of both soluble and insoluble fiber.
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