Eating plenty of fiber is indeed important: It keeps our digestive tract moving and our guts healthy, which brings a wealth of other health benefits with it, including an immune system boost and reduced anxiety. There are two types of fiber—soluble and insoluble. You need both in your diet, but foods high in soluble fiber play a unique role in a healthy gut.
What is soluble fiber?
In general, fiber is a complex carbohydrate that your body can’t digest, explains Lisa Burnett, RD, a registered dietician with Cleveland Clinic’s Center for Human Nutrition. Soluble fiber dissolves in water and body fluids, according to Cleveland Clinic. So, when it reaches your GI tract, it forms into a gel as it passes through your body and feeds your gut bacteria when it reaches the colon. “The whole role of it is to aid in slowing down digestion,” Burnett says. “So, everything passes through the intestines a lot slower and it promotes good GI health.” Insoluble fiber absorbs fluids and other materials and forms stool, creating more regular and bulkier bowel movements. Generally, you need 25 to 30 grams of fiber a day, and about half of that should come from soluble fiber, Burnett says. Getting enough soluble fiber improves gut health, which also has been shown to reduce the risk of diabetes, heart disease, obesity and gastrointestinal cancers, lower cholesterol and promote mental health. “We also see a huge role in fiber controlling weight,” she adds. “A high-fiber diet helps you feel full longer, which can prevent overeating and hunger between meals.” Even though the two types of fiber provide different benefits, Burnett says not to worry too much about whether you’re getting enough soluble versus insoluble fiber. “That can be daunting and overwhelming, and just too much,” she says. Instead, each day, just make sure you’re eating at least two and a half cups of vegetables, about two cups of fruit and about six servings of grain, preferably whole grain. Here are 20 foods that are rich in soluble fiber.
Foods high in soluble fiber
1. Black beans
Beans are one of the best sources of soluble fiber. Just one cup of black beans contains 15 grams of fiber, about half of what you need for an entire day. Black beans are rich in antioxidants and the soluble fiber pectin, which delays digestion and allows plenty of time to absorb nutrients.
2. Chickpeas
Chickpeas, also known as garbanzo beans, are a healthy addition to soups and salads or blended into hummus. They’re also a rich source of both soluble and insoluble fiber, helping lower your risk for heart disease and promoting gut health.
3. Lentils
These quick-cooking legumes can be easily swapped for meat in dishes like soup or chili to make them plant-based, according to Cleveland Clinic. They’re also low in calories, high in protein and contain 8 grams of fiber per half cup.
4. Edamame
Edamame is a great addition to salads and stir-fries, and it’s one of just a few plant sources containing all the amino acids your body needs, making them a great option for vegans and vegetarians. And half a cup contains 7 grams of fiber.
5. Lima beans
These flat light green beans, also known as butter beans, are high in fiber and protein. Like black beans, they contain the soluble fiber pectin. Just make sure you soak and boil lima beans since the raw ones are toxic.
6. Barley
Barley might not be as well known as other grains, but it’s an incredibly healthy food to incorporate into your diet. Just one cup contains 6 grams of fiber. And, research shows it can help lower cholesterol, boost gut health and improve cognitive function as you age.
7. Chia seeds
You probably sprinkle chia seeds on your smoothie bowls, and when you do, you’re getting a fiber boost. Two tablespoons of chia seeds contain a whopping 10 grams of fiber. The seeds also have anti-inflammatory and antioxidant benefits and can control diabetes and high blood pressure. They’ll also rev up your immune system and put you in a good mood.
8. Flax seeds
Add these tiny seeds to cereal and bread to make them more nutritious. Along with being rich in soluble fiber, flax seeds are high in fiber and a good source of omega-3s, too.
9. Sunflower seeds
Sunflower seeds should be a go-to snack. They’re rich in protein, vitamins, and minerals like magnesium and iron, antioxidants, healthy fats and, of course, soluble fiber.
10. Oats
Oats go well in just about anything: bread, granola bars and even cookies. A warm bowl of oatmeal is a filling and healthy breakfast. Oats contain the soluble fiber beta-glucan, which has been linked to controlling blood sugar and reducing your risk of cholesterol, heart disease and diabetes.
11. Hazelnuts
Most nuts are fiber-rich, but hazelnuts are an especially great source of soluble fiber. About a third of the fiber in hazelnuts is soluble. They also contain unsaturated fats, vitamin E, iron and other nutrients. Along with improving cholesterol and lowering your risk of heart disease, they also can help control weight.
12. Brussels sprouts
Once topping many “most hated foods” lists, this cruciferous vegetable has become somewhat trendy lately, likely because it packs a healthy punch. Brussels sprouts are rich in vitamin C, vitamin K, folate, beta-carotene and other carotenoids. And, one cup of cooked sprouts contains 5 grams of fiber.
13. Broccoli
Like its relative Brussels sprouts, broccoli is a fiber-rich veggie, and about half of its fiber content is soluble. Broccoli contains a wealth of vitamin C and K, folate, and potassium. Research shows broccoli has antioxidant and anticancer properties, too.
14. Avocados
If avocado toast is your go-to breakfast, you may not realize you’re getting an extra dose of fiber. Avocados are full of healthy fats, and they’re rich in both soluble and insoluble fiber. Research shows eating avocados supports cardiovascular health, helps you manage your weight and promotes healthy aging.
15. Carrots
Raw, roasted or mixed into soups, carrots are delicious no matter how you have them. Most people know they’re rich in beta-carotene, giving them their orange color, but the nutrient is also converted to vitamin A, which is good for vision health. Carrots are also a great source of fiber, about half of which is soluble fiber.
16. Pears
One medium-sized pear contains 6 grams of fiber—about a third of which is soluble fiber. Pears are rich in vitamin C, potassium and a slew of antioxidants. They can also act as laxatives since they’re high in the natural sugars fructose and sorbitol.
17. Apples
Apples are similar to pears nutritionally, and the flesh of apples, especially, is a solid source of soluble fiber. Apples contain a wealth of vitamins and minerals, too, and research shows they promote the growth of healthy gut bacteria.
18. Berries
All berries are rich in fiber, but raspberries and blackberries are especially good sources of soluble fiber. One cup of berries packs 8 grams of fiber. The fruits are also full of vitamins, minerals and antioxidants, so they make for healthy snacks and toppers for oatmeal, pancakes and more.
19. Artichoke hearts
Artichokes are loaded with nutrients, including iron, magnesium, vitamin C, vitamin K, protein and, of course, fiber. Eating artichokes has been shown to lower cholesterol, blood pressure and improve gut health. If tackling a whole artichoke is too intimidating, go for the canned or jarred option, just check the nutrition label to make sure it doesn’t contain too much sodium.
20. Sweet potatoes
Sweet potatoes are one of the most nutritious vegetables around. They’re rich in vitamin A in the form of beta-carotene, vitamin B6, vitamin C, potassium and fiber. About half of a sweet potato’s fiber makeup is soluble. Next, read about 20 high-fiber snacks that will keep you full and benefit your health.
Sources
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