Some fruits that are high in soluble fiber are raspberries, bananas, apples, blueberries and citrus fruits, such as oranges and grapefruit. Other fiber sources include plums, pears and prunes.
Soluble fiber is located in the pulp of fleshy fruits, whereas fruit skins and seeds are commonly rich in insoluble fiber. Some fruits also contain higher amounts of soluble fiber than that found in vegetables. However, soluble fiber is also available in non-fruits and non-vegetable sources, such as legumes, oatmeal and barley.
Foods rich in soluble fiber offer protection against heart disease and diabetes. Unlike its insoluble counterpart, soluble fiber is water-soluble and partially digestible. Soluble fiber absorbs low-density lipoprotein cholesterol as it circulates in the blood, and helps to flush it from the body.
Soluble fiber absorbs water and gains a bulky, gel-like consistency. This bulk gives a feeling of fullness that allows individuals to resist excessive eating. Additionally, soluble fiber does not contribute to the spikes in blood sugar that often follow a meal. Instead, soluble fiber helps to regulate normal sugar levels, which reduces the risk of developing diabetes.
The recommended daily fiber intake is 21-25 grams for women and 30-38 grams for men, according to the Mayo Clinic.