10 Best Foods Rich in Soluble Fiber!

The best foods rich in soluble fiber are great, as dietary fiber is the carbohydrate in plants that your body cannot digest. While it’s essential for your gut and overall health, most people don’t meet the recommended daily allowances (RDA) of 25 and 38 grams for women and men, respectively.

Both soluble and insoluble fiber help bulk up stool and can be used as a food source for good bacteria in the large intestine. Soluble fiber draws water into your intestines, which softens stool and supports regular bowel movements.

Not only does it help you feel fuller and reduce constipation , it can also lower your cholesterol and blood sugar levels.

Foods richer in soluble fiber:

1. Black beans:

Black beans  are one of the best foods rich in soluble fiber. Plus,  black beans aren’t just a great way to give your dishes a meaty texture, they’re also an amazing source of fiber. One cup (172 grams) packs 15 grams, which is roughly what the average person consumes in a day or 40-60% of the RDA for men and women.

Black beans contain pectin, a form of soluble fiber that becomes gummy in water. This can delay stomach emptying and make you feel fuller for longer, giving your body more time to absorb nutrients.

Black beans are also high in protein and iron , low in calories and almost fat free. Soluble fiber content: 5.4 grams per three-quarter cup (129 grams) of cooked black beans .

2. Lima beans:

Lima beans also known as butter beans are a good alternative to foods rich in soluble fiber , they mainly contain carbohydrates and proteins, as well as some fat.

They are lower in dietary fiber than black beans , but their amount of soluble fiber is almost identical. Lima beans also contain the soluble fiber pectin, which is associated with reduced blood sugar spikes after meals.

Raw  lima beans need to be soaked in water for at least 10 minutes to release a toxic substance. However, canned beans should not require soaking. Soluble Fiber Content : 5.3 grams per three-quarter cup (128 grams) of beans.

3. Brussels sprouts:

Another option for foods rich in soluble fiber  is Brussels sprouts . The world can be divided into Brussels-lovers and Brussels-haters, but whatever your side, it’s undeniable that this vegetable is packed with vitamins and minerals, along with various cancer-fighting agents. Plus, Brussels sprouts are a great source of fiber, with 4 grams per cup (156 grams).

The soluble fiber in Brussels sprouts  can be used to feed beneficial gut bacteria. These produce Vitamin K and B vitamins, along with short-chain fatty acids that support the lining of the gut. Soluble fiber content : 2 grams per half cup (78 grams) of Brussels sprouts .

4. Avocado:

This is a good alternative to foods rich in soluble fiber. Also, Avocados are originally from Mexico but have gained popularity all over the world. They are an excellent source of monounsaturated fats, potassium , vitamin E and dietary fiber.

One avocado  contains 13.5 grams of dietary fiber. However, one serving – or a third of the fruit – provides about 4.5 grams, of which 1.4 are soluble. Rich in soluble and insoluble fiber , avocados really excel in this aspect.

Compared to other popular fiber sources, they contain lower amounts of the antinutrients, phytate and oxalate, which can reduce mineral absorption. Soluble fiber content : 2.1 grams per avocado .

5. Sweet potato:

This is one of the foods rich in soluble fiber. Also, there are many different names for sweet potatoes , such as yams in North America or kumara in New Zealand. They are rich in potassium , beta-carotene, B vitamins and fiber. Just one medium-sized sweet potato contains over 400% of the RDI of Vitamin A.

In addition, the medium potato contains about 4 grams of fiber, almost half of which is soluble. Therefore, sweet potato can significantly contribute to total soluble fiber consumption .

Soluble fiber can be important for weight management. The more you eat, the greater the release of satiety hormones, which can help reduce your overall appetite. Soluble fiber content : 1.8 grams per half cup (150 grams) of cooked sweet potato .

6. Broccoli:

Broccoli is one of the best foods rich in soluble fiber.  In addition, it is a cruciferous vegetable that grows well in cold seasons. It is usually dark green, but you can also find purple varieties. It is rich in Vitamin K , which helps with blood clotting, and is a good source of folate, potassium , and Vitamin C. It also has antioxidant and anticancer properties.

Broccoli is a good source of dietary fiber, with 2.6 grams per 3.5 grams (100 grams), of which more than half is soluble. The high amount of soluble fiber in broccoli can help support gut health by feeding good bacteria in the large intestine.

These bacteria produce beneficial short-chain fatty acids such as butyrate and acetate. Soluble fiber content : 1.5 grams per half cup (92 grams) of cooked broccoli .

7. With them:

Turnips are root vegetables and one of the best foods rich in soluble fiber. Larger varieties are usually fed to livestock, but the smaller types are a great addition to their diet. The most abundant nutrient in turnips is potassium , followed by calcium and vitamins C and K.

They’re also great for boosting your fiber intake – one cup contains 5 grams of fiber, of which 3.4 are soluble. Soluble fiber content : 1.7 grams per half cup (82 grams) of cooked turnips.

8. Pera:

Pears have a fresh, refreshing taste and are a decent source of Vitamin C , Potassium and various antioxidants. What’s more, they are one of the best foods rich in soluble fiber , with 5.5 grams in a medium-sized fruit. Soluble fiber contributes 29% of the total dietary fiber content of Pears , the main form being pectin.

Due to their high fructose and sorbitol content, pears can sometimes have a laxative effect. If you suffer from irritable bowel syndrome (IBS), you may need to be careful about how much you eat (16). Soluble fiber content : 1.5 grams per medium-sized pear .

9. Red beans:

Its characteristic shape gave the bean its name. They are a key ingredient in chili con carne and a great source of dietary fiber, complex carbohydrates and protein. They are also nearly fat-free and contain calcium and iron .

Beans are a good source of soluble fiber, particularly pectin. However, some people find grains difficult to digest. If this is the case for you, start slowly increasing your bean intake to prevent bloating. Soluble fiber content : 3 grams per three-quarter cup (133 grams) of cooked beans.

10. Figo:

Figs are among the best foods rich in soluble fiber. Furthermore, they were one of the first cultivated plants in human history. They are highly nutritious, containing calcium , magnesium , potassium , B vitamins and other nutrients.

Dried and fresh figs are great sources of soluble fiber , which slows down the movement of food through the intestines, allowing more time for nutrient absorption.

Based on anecdotal evidence, dried figs have been used as a home remedy to improve constipation for years. While one study found that fig paste improves bowel movements in constipated dogs, human-based research is lacking. Soluble fiber content : 1.9 grams per quarter cup (37 grams) of dried figs .

11. Nectarine:

Nectarines are   stone fruits that grow in warm and temperate regions. They are similar to Peach s, but do not have the same fuzzy skin characteristic. They are a good source of B vitamins, potassium and vitamin E. In addition, they contain several substances that have antioxidant properties.

An   average-sized nectarine has 2.4 grams of fiber, more than half of which is soluble. Soluble fiber content : 1.4 grams per   medium-sized nectarine .

12. Apricot:

Apricots are small, sweet fruits that range in color from yellow to orange, with the occasional red tinge. They are low in calories and a good source of vitamins A and C. Three Apricots provide 2.1 grams of fiber, most of which is soluble. In Asia, apricots have been used in folk medicine for years and are believed to protect people from heart disease.

They can also help your digestion. One study found that mice that ingested apricot fiber had greater stool weight than those that received only insoluble fiber. Soluble fiber content : 1.4 grams per three apricot s.

13. Carrot:

Carrots are one of the best foods rich in soluble fiber. In addition, they are one of the most popular and tasty vegetables on Earth. Boiled or steamed, carrots are a key ingredient for many dinners, but they can also be grated into salads or used to make desserts like carrot cake .

With good reason, you may have been told, as a child, that you devoured your Carrots to help you see in the dark. Carrots are packed with beta-carotene, which converts to Vitamin A. This vitamin supports your eyes and is particularly important for night vision.

One cup (128 grams) of chopped carrots contains 4.6 grams of dietary fiber, of which 2.4 are soluble. Since many people enjoy this vegetable daily, it can be a key source of soluble fiber. Soluble fiber content : 2.4 grams per cup (128 grams) of boiled carrots .

14. Apple:

Apples are one of the most commonly consumed fruits in the world. Most varieties are very sweet, but some like  Granny Smith’s Apple can be very sour.

“An apple a day keeps the doctor away” is an old adage that may have some truth, as eating this fruit is associated with a lower risk of many chronic diseases.

Apples pack several vitamins and minerals and are a good source of soluble fiber pectin. Apple pectin may have many health benefits, such as reducing the risk of heart disease and improving bowel function ( 28Trusted Source , 29Trusted Source ). Soluble fiber content : 1 gram per medium-sized apple.

15. Guava:

Guava is a good option for foods rich in soluble fiber.  Additionally,  Guava s are a tropical fruit native to Mexico as well as Central and South America. Their skin is typically green, while the flesh can range from whitish to dark pink. One guava contains 3 grams of dietary fiber, of which about 30% is soluble.

It has been shown to reduce blood sugar as well as total cholesterol, triglycerides and LDL cholesterol levels in healthy people. In part, this may be due to the soluble fiber pectin, which can slow down the absorption of sugar in your body. Soluble fiber content : 1.1 grams per one raw guava .

16. Flaxseeds:

This is another good alternative to foods rich in soluble fiber. Flaxseeds are small brown, yellow or golden seeds. They pack a nutritious punch and can be a great way to improve the nutrient content of your smoothies, breads, cereal or ecstasy balls.

Sprinkling a tablespoon of flaxseeds over your porridge can add an extra 3.5 grams of fiber and 2 grams of protein to your breakfast. They are also one of the best plant sources of omega-3 fats.

If possible, soak your flaxseeds overnight, as this allows the soluble fiber to combine with water to form a gel, which can aid digestion. Soluble fiber content : 0.6 to 1.2 grams per tablespoon (14 grams) of whole flaxseed.

17. Sunflower seeds:

Sunflower seeds make a great nutritious snack and are often purchased pre-dried to reveal the tasty sunflower heart.

They contain about 3 grams of dietary fiber per quarter cup, of which 1 gram is soluble. In addition, they are rich in monounsaturated and polyunsaturated fats, proteins, magnesium , selenium and iron . Soluble fiber content : 1 gram per 1/4 cup (35 grams) of sunflower seeds .

18. Hazelnut:

This is a great option for foods rich in soluble fiber. In addition,  hazelnuts are a delicious type of nut that can be eaten raw or roasted for a stronger flavor. They are also used as an ingredient in chocolate bars and spreads.

A quarter cup of hazelnuts contains about 3.3 grams of dietary fiber, of which 1.1 are soluble. In addition, they are rich in unsaturated fats, Vitamin E , thiamine and iron .

Hazelnuts , in part due to their soluble fiber content , may help reduce the risk of heart disease by lowering “bad” LDL cholesterol. Soluble fiber content : 1.1 gram per 1/4 cup (34 grams) of hazelnuts .

19. Oats:

Oatmeal is one of the   foods rich in soluble fiber. In addition,  oats are one of the most versatile and healthy grains. You can use them to make breakfast cereals, breads and cookies. They contain beta-glucan, a form of soluble fiber that is associated with lowering “bad” LDL cholesterol and better blood sugar control. It is estimated that 3 grams of beta-glucan per day can reduce the risk of heart disease .

About 1.25 cups (100 grams) of dry oats contain 10 grams of total dietary fiber. This is broken down into 5.8 grams of insoluble and 4.2 grams of soluble fiber, of which 3.6 are beta-glucan. Beta-glucan is also what gives the porridge its characteristic creamy texture. Soluble fiber content : 1.9 grams per cup (233 grams) of cooked oatmeal .

20. Barley:

Some people may associate barley primarily with the brewing industry, but this ancient and nutritious grain is also often used to thicken soups, stews or risottos.

Like oatmeal , it contains about 3.5% to 5.9% of the soluble fiber beta-glucan, which has been shown to reduce the risk of heart disease . Other forms of soluble fiber in Barley are psyllium, pectin and gum. Soluble fiber content : 0.8 grams per half cup (79 grams) of cooked barley .

Soluble fiber is great for your gut and overall health, reducing your risk of heart disease by lowering “bad” LDL cholesterol and helping balance blood sugar levels.

If you want to increase your soluble fiber intake , it’s usually best to start slowly and build up gradually. It is also a good idea to drink lots of water. This will help the soluble fiber form a gel, which helps with digestion.

All fruits, vegetables, whole grains and legumes contain some soluble fiber, but certain foods like Brussels sprouts , avocados , flaxseeds, and black beans  are the cream of the crop.

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