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Soluble Fiber Foods: List of foods high in soluble fiber

Dietary fiber is the carbohydrate in plants which your body cannot digest. Even though it is essential for your health and your gut, many people do not reach the RDA (recommended daily amounts) of 38 and 25 grams for men and women, respectively. If you’ve read our article on Soluble vs insoluble fiber, you would know that Soluble fiber dissolves in water and turns into a sort of gel during digestion, and Insoluble fiber foods primarily add bulk to the stool. In this article, we’ll go through Soluble fiber foods.

Soluble fiber foods

Most foods contain both soluble and insoluble fiber but in different quantities. Some foods are rich in insoluble fiber and others rich in soluble fiber. Soluble fiber has many benefits and that’s why you should add more of it to your diet. Here are some of the healthy foods that are high in soluble fiber:

1. Black beans

Black beans do not only give your meals a different and exciting texture, but they are also one of the best sources of fiber. Black beans contain pectin, which is a form of soluble fiber that becomes sticky in water. This delays the speed with which the stomach gets empty, allowing the body to absorb more nutrients. Apart from all of these, black beans are also rich in iron and protein, low in calories, and almost free of fat. (2)

Summary: 3/4 cup of cooked black beans contain 5.4 grams of soluble fiber.

2. Brussel sprouts

Many people love Brussel sprouts while some others not so much, but irrespective of whatever side you find yourself on, you cannot argue about the fact that this vegetable is one packed with minerals and vitamins alongside other cancer-fighting agents. The soluble fiber in Brussel sprouts can be used to feed our gut bacteria, which produces vitamin K, vitamin B, and other short-chain fatty acids that support the gut lining of the body.

Summary: 3/4 cup of cooked lima black beans contain 5.3 grams of soluble fiber.

3. Avocados

The avocado fruit, which originates from Mexico, is famous all over the globe. The fruit is a good source of vitamin E, dietary fiber, potassium, and monosaturated fat. Amongst other health benefits, the avocado is rich in both insoluble and soluble fiber (3). Compared to other sources of fiber, they contain reduced amounts of oxalate and antinutrient phytate, which helps reduce the absorption of minerals.

Summary: 1/2 cup of Avocado contain 2.1 grams of soluble fiber.

4. Broccoli

This is a cruciferous vegetable that grows better in cold seasons. It is usually dark green. The broccoli is a good source of potassium, vitamin C, Vitamin K, and folate, as well as antioxidants that help with the prevention of cancer.

Broccoli is high in soluble fiber and can support good gut health by feeding the bacteria in your large intestine — these bacteria’s when well fed produce short-chain fatty acids like acetate and butyrate.

 

Summary: 1/2 cup of cooked broccoli contain 1.5 grams of soluble fiber.

5. Pears

As a decent source of potassium, vitamin C, and many other antioxidants, this rich and refreshing fruit is a healthy combination. The pear is an excellent source of fiber, but due to its higher sorbitol and fructose content levels, it might sometimes have laxative effects. For those who suffer from Irritable Bowel Syndrome (IBS), you might need to consume pear in smaller amounts.

Summary: 1 Medium sized Pear contains 1.5 grams of soluble fiber.

6. Kidney beans

Kidney beans are a great source of dietary fiber, protein, complex carbs, and also an essential ingredient in chili con carne. The kidney beans are a good source of soluble fiber, especially pectin. However, for some people, this is hard to digest. And if that is the case for you, you should increase your intake of the kidney beans slowly to avoid issues like bloating. (4)

Summary: 3/4 cup of cooked Kidney beans contain 3 grams of soluble fiber.

7. Carrots

We all love carrots. But how many of us know the nutritional value of consuming a carrot. Carrots are one of the tastiest vegetables on earth today. Carrots are used in a variety of assortments such as cakes and salads, making it a favorite for many. Carrots are rich in Vitamin A, which is derived from beta-carotene. This vitamin supports the eye and supports night vision. This vegetable is a crucial source of soluble fiber and is consumed by many individuals today.

Summary: A cup of cooked Carrots contain 2.4 grams of soluble fiber.

8. Apples

Amongst the most consumed foods in the world today, the apple is one of the most popular. Everyone loves the apple fruit. Most of the apples you might know are very sweet, but some other varieties like the cooking apple granny smith are sour.

We know the apple to be rich in many Vitamins and minerals and is also a good source of soluble fiber such as pectin. The pectin in Apple has a lot of health benefits, such as improved gut function and reduced heart complications.

Summary: A medium sized Apple contains 1 gram of soluble fiber.

9. Hazelnuts

Hazelnuts are delicious. They can be consumed raw or roasted for a sweeter flavor. They are popularly used as primary ingredients in chocolate bars and spreads. These hazelnuts reduce the risk of heart complications by lowering bad LDL, all of which is made possible via the availability of high soluble fiber content.

Summary: 1/4 cup of Hazelnuts contain 1.1 grams of soluble fiber.

Bottom Line

From the list of foods we have mentioned so far, it is evident that soluble fiber is an excellent and healthy addition to our diets. With some of the soluble fiber foods we have highlighted amongst others, you can now begin to be more aware of your daily fiber intake and how to make sure it is close to the recommended daily dose. (5)

The bottom line is, if you don’t take care of your health, no one else will.

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Evidence Based

This article is based on scientific evidence, and written, fact-checked & medically reviewed by health experts.

Throughout this article, you'll find scientific references (clickable links to highly trusted peer-reviewed scientific papers, links denoted by the numbers in the parentheses (1, 2, 3)).