Soluble fiber is one type of fiber that absorbs water to form a gel-like material inside our digestive system to slow down digestion. It is soft, sticky and helps lower glucose levels and blood cholesterol. Soluble fiber also aids in weight management by making you feel full. The recommended amount of foods high in soluble fiber intake is 10-25 grams daily to obtain its benefits.
Grains are highest in soluble fiber. One service of oatmeal provides 2 grams of soluble fiber and a serving of bran cereals contain about 3 grams of soluble fiber. Whole wheat spaghetti, bulgur, barley and wheat germ includes 4 grams of dietary fiber of which 1 gram is soluble fiber.