Soluble and insoluble fiber are both important to the digestive system. They help to prevent constipation and can be used as food for good bacteria in your large intestine. For a proper diet plan, you should know the list of foods high in soluble fiber.
Soluble fiber draws water into your stomach, which helps to soften stools thereby enabling easy bowel movements. It helps to prevent constipation, make you feel fuller, and also reduces the risk of high blood sugar and cholesterol.
Here is the list of foods high in soluble fiber:
1. Brussels sprouts
While some people love this vegetable, others don’t. But one thing is certain, Brussel sprouts are packed with vitamins and minerals, along with various cancer-fighting agents.
They are also a great source of fiber, with 4 grams per cup, and the soluble fiber in Brussels sprouts can be used to feed the good gut bacteria.
Furthermore, they produce vitamin K and B vitamins, with short-chain fatty acids that are useful to the gut lining.
Guavas are tropical fruits that contain soluble fiber. Their skin is usually green, while the pulp can range from off-white to deep-pink.
One guava contains 3 grams of dietary fiber, about 30% of which is soluble.
Research has shown that guava can reduce blood sugar, as well as total cholesterol, triglycerides, and LDL (bad) cholesterol levels in healthy people. This may be due to the soluble fiber pectin, which can delay the absorption of sugar.
Carrots are one of the most common and nutritious vegetables on earth.
These vegetables are a key ingredient in many recipes, but they can also be grated into salads or used to make desserts.
Children are often advised to consume enough Carrots so that their eyes will see clearly, which is true.
Carrots contain beta carotene, some of which is converted into vitamin A. This vitamin supports your eyes and is particularly important for night vision.
One cup of grated carrots contains 4.6 grams of dietary fiber, 2.4 of which are soluble.
Include carrots in your diet every day.
Apricots are small, sweet fruits with colors ranging from yellow to orange, or even red.
They contain fewer calories and are a good source of vitamins A and C.
Three apricots provide 2.1 grams of fiber, the majority of which is soluble.
Apricots have been used in folk medicine for years in Asia and are believed to protect people from heart disease.
One study found that mice eating fiber from apricots had higher stool weights than those who received insoluble fiber alone. This means the small, sweet fruits aid digestion.
5. Kidney Beans
Their unique shape gave kidney beans their name. Kidney beans are a good source of soluble fiber, particularly pectin.
Some people find it difficult to digest beans. Consume your kidney beans slowly to avoid bloating, if you fall under this category.
Broccoli is a cruciferous vegetable that survives mostly in cool seasons. It’s usually dark green or purple.
It’s rich in vitamin K, which helps your blood clot, and is a good source of folate, potassium, and vitamin C. Broccoli also contains antioxidant and anticancer properties.
It is a good source of dietary fiber, with 2.6 grams per 3.5 ounces, more than half of which is soluble.
The high amount of soluble fiber in broccoli can be beneficial to your digestive health by feeding the good bacteria in your large intestine. These bacteria produce beneficial short-chain fatty acids, such as butyrate and acetate.
7. Sweet potatoes
Sweet potatoes are rich in potassium, vitamins B, beta carotene, and fiber. One medium-sized sweet potato is packed with high vitamins A.
An average-sized potato contains about 4 grams of fiber, almost half of which is soluble. This implies that sweet potatoes can contribute significantly to your total soluble fiber intake.
Soluble fiber may help to maintain a healthy weight. The more you eat, the greater the release of gut-satiety hormones, which may help you feel full.
Figs are highly nutritious plants that contain calcium, magnesium, potassium, B vitamins, and other nutrients.
They are great sources of soluble fiber, which slows the movement of food through your intestines, allowing your body to absorb nutrients effectively.
Dried figs have been used as a home remedy to relieve constipation for several years now.
Most people around the world today love apples. They are not only sweet fruits but also nutritious.
There’s a popular saying that “an apple a day keeps the doctor away” which is true. Regular consumption of apples is associated with a lower risk of many chronic diseases.
Apples contain several vitamins and minerals and are a good source of soluble fiber pectin. It may also reduce the risk of heart disease and improves dietary function.
Hazelnuts are a type of nut that can be eaten raw or roasted. They’re also often used as an ingredient in chocolate bars and spreads.
One-fourth cup of hazelnuts contains around 3.3 grams of dietary fiber, one-third of which is soluble. They’re also rich in unsaturated fats, vitamin E, thiamine, and iron.
Hazelnuts may help reduce your risk of heart disease by lowering LDL (bad) cholesterol, due to their soluble fiber.
Soluble fiber is not only great for your digestive health but is good for overall health. It reduces your risk of heart disease by lowering LDL (bad) cholesterol and helps to balance your blood sugar levels.
If you want to increase your soluble fiber intake, don’t rush the process. It’s advisable to start slowly and build up the fiber intake gradually.
Also, remember to drink plenty of water. This will help the soluble fiber form a gel, which aids digestion and prevents constipation.
All fruits, vegetables, whole grains, and legumes contain some soluble fiber, but foods like Brussels sprouts, avocados, flax seeds, and black beans contain more quantity.
Joshua is a certified diet planner. He has been researching extensively in nutrition, pain, obesity, and diabetes. He joined our team in February 2021 as an author.