Top 10 Foods High In Soluble Fiber That May Surprise You

Top 10 Foods High In Soluble Fiber That May Surprise You

    Are your meals packed with fiber-rich foods? If not, change your mind. Although we never actually digest fiber, it is extremely necessary for the body. A high fiber diet can help you decrease the risk of many diseases such as heart disease, stroke, and hypertension.

    Most plant-based foods contain soluble and insoluble fiber. Insoluble fiber keeps unchanged all the way to the colon. It makes the waste heavier and softer to go through the intestines more easily. Soluble fiber becomes gel in the stomach. It helps slow down the digestion that is beneficial for lowering cholesterol and blood sugar levels. Therefore, it is important to absorb both of these two types of fiber to maintain a healthy body.

    So what are the foods that are richest in soluble fiber? If you care about the kinds of food that can satisfy your need of this fiber, scroll down to see our list of top 10 foods high in soluble fiber.

    1. Lentil
    Lentil is the first food that has a high level of soluble fiber. Lentils are rich in essential nutrients, especially fiber. There are 15 grams of fiber per cup of lentils. Most of the fiber in this edible legume is soluble. Only small amount of fiber is insoluble. The combination of these two types of fiber can help stabilize blood sugar levels and lessen the development of diabetes type 2.

    Apart from the richness of fiber, this small bean is also low in fat and calories which is good for those people who are going on a diet. Remember not to eat lentils alone or on an empty stomach if you have irritable bowel syndrome.

    2. Black Bean
    Black bean is the second food that is high in soluble fiber. Three quarter cup of cooked black beans has 5.4 grams of soluble fiber. It approximately equals to the average amount of fiber that a person consumes in a day and makes up 40-60 percent of the recommended daily allowance for men and women. It is the pectin in black bean that forms soluble fiber. When you eat black bean, the soluble fiber becomes gummy in water and delays emptying your stomach. This keeps you full longer and gives your stomach more time to absorb nutrients.

    3. Lima Bean
    Lima bean is another option among foods high in soluble fiber that you can try. It is a very good source of soluble fiber with 5.3 grams in 3/4 cup. Along with the high content of soluble fiber, this butter bean also has a low glycemic index rate and high amounts of protein which are useful for people with high cholesterol, irregular glucose metabolism and hypoglycemia.

    Besides, this edible flat bean also consists of insoluble fiber, which is beneficial in preventing digestive disorders and constipation. You do not need to wash canned lima beans before cooking. However, if you use fresh beans, it is essential to soak them in water for at least 10 minutes to remove toxic substance before using.

    4. Flaxseed
    If you are looking for seeds that are the power house of soluble fiber, look no further than flaxseed. It is one of the richest sources of soluble fiber with very little starch and sugar. One third cup of flaxseeds consists of 7 grams of soluble fiber.

    The seeds are also packed with other nutrients which may help control blood sugar, lower blood pressure, reduce cholesterol, and improve digestive problems. Additionally, flaxseeds are beneficial in weight management by suppressing hunger and heightening the feeling of fullness. It is better to consume ground flaxseeds than whole flaxseeds. You should not consume more than 50 grams of flaxseed per day.

    5. Apple
    Among best foods high in soluble fiber, apple is a good choice. A famous proverb said "an apple a day keeps the doctor away". Apples are very easy to find all year around with numerous health benefits. It is not only a rich source of vitamins and minerals but also a powerhouse of soluble fiber.

    The fruit is composed of pectin that can lower the risk of heart disease and enhance gut function. One fresh medium-sized apple has 1 gram of soluble fiber. You can eat the raw fruit or use it to cook your meals to gain the benefits.

    6. Avocado
    Is avocado your favorite fruit? Keep on eating this soft and light green pulp fruit because it is especially rich in soluble fiber. There are 2.1 grams of soluble fiber per half of an avocado. It is rich in both soluble and insoluble fiber.

    Moreover, it has a low amount of anti-nutrients phytate and oxalate that may decrease mineral absorption. Eat raw avocadoes or make salads as well as smoothies from this fruit to provide your body with quality soluble fiber.

    7. Sweet Potato
    When it comes to foods high in soluble fiber, sweet potato appears to be a favorite choice of many people. An average cooked sweet potato has 4 grams of fiber, of which soluble fiber is 1.8 grams. This is a valuable fiber supplement for the human body. For this reason, it can aid successfully in weight control. The more you eat, the less appetite you have. Thus, do not forget to give sweet potatoes a try if you are searching for a good source of soluble fiber from natural ingredients.

    8. Carrot
    Carrot is one of the best natural sources of soluble fiber. There are 2.4 grams of soluble fiber in a cup of cooked carrots. With the total of 4.6 grams of fiber in one cup of chopped carrots, this vegetable can be very useful for your fiber intake.

    Furthermore, carrot is famous for its ability to improve eyesight thanks to the richness of vitamin A. In order to reap its benefits for healthy and clear eyes, eat raw carrots, drink carrot juice or cook this orange root vegetable.

    9. Brussels Sprout
    You may be surprised at the richness of soluble fiber when you add Brussels sprout in your daily meals. The vegetable are full of antioxidant, vitamins, minerals and fiber which can protect you from many diseases. Half cup of Brussels sprouts includes 2 grams of soluble fiber.

    According to Harvard University Health Service, cooked Brussels sprout contains 53% of soluble fiber. Thankfully, soluble fiber plays a useful role in feeding beneficial gut bacteria and producing vitamin B, K and fatty acids that are very helpful for the gut lining.

    10. Grains
    Experts always advise us to put grains in our diet for a better health. This is because of the rich source of natural soluble fiber from grains. Some grains like oats and barley contain beta-glucan - one type of soluble fiber which creates creamy texture. Grains can provide an average of 2 grams of soluble fiber per cup if you consume them every day. Oats, barley, buckwheat, bulgur, and brown rice are good examples of grains that you can add to your meals.

    While many people may know the importance of fiber to the human body, they still do not care about the essentiality of daily fiber supplement. Health experts recommend that you should take 25-35 grams of fiber per day. We have listed top 10 foods high in soluble fiber which are useful for an overall healthy body. You have a wide variety of foods to choose from and change your meals. Good luck!


Victoria Tan
Image Victoria Tan is a Health and Beauty expert with nearly 10 years of experience in Health Care industry. For more health care tips on healthy living, visit her at the website There, you will find posts on natural treatments, recipes, healthy foods, and so much more.



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