It is correct that fiber is soluble, as well as insoluble. While soluble fiber dissolves conveniently in water and improves the excretory process, insoluble fiber improves bowel movement but does not dissolve in water. There is a variety of common food items with both soluble and insoluble fiber, though amount of both kinds of fiber varies in every food item. Some of the fruits that provide high amount of both fibers include apples, blueberries, oranges, prunes, strawberries, blackberries, grapefruit, pear, kiwi fruit, and plums.
Also, there are various types of beans, nuts and seeds that have high amount of soluble and insoluble fibers - these include lentils, black and kidney beans, flax seeds, almonds, peanuts, psyllium seed husks, sesame and sunflower seeds, and cooked split peas. Some high-fiber vegetables that you may include in your diet are artichokes, asparagus, broccoli, Brussels sprouts, carrots, green peas and green beans, Lima beans, okra, skinned tomatoes and potatoes, soybeans, and zucchini. For a supply of both fibers, you may also consume whole grains, such as barley, brown rice, millet, oatmeal, popcorn, quinoa seeds, rye bread, wheat bran and germ, and whole wheat bread and pasta. So, there are several food items that can provide you both soluble, as well as insoluble fiber.
