Foods High in Soluble Fiber

Every foods element that passes through our intestine provides nutrition. Our intestine absorbs nutrients from every food we consume. But some food particles are not digested in the stomach and provide less nutrients while passing. The more interesting matter is, it remains almost same from plate to toilet. 

It helps to feel you up and keeps your bowel movement regular. Ultimately, it promotes weight loss. It also prevents cholesterol absorption and your heart remains protected. That’s why 5-10 grams of fiber Is essential for your health benefit every day. Fiber foods are categorized into two types, one is soluble fiber and the other is insoluble fiber. Here I will discuss some best source of soluble fiber.


If you want to get proper benefits of soluble fiber then you have to consume whole grain foods. Oat, bran and barley are best source of insoluble fiber. In every 4 grams of oatmeal, contain 2 grams soluble fiber. Per serving of bran, cereal supplies 3 grams of soluble fiber. Besides barley, bulgur, spaghetti and wheat germ each provides 1-gram soluble fiber.

Nut and seeds

Among nuts category, peanuts contains maximum amount of soluble fiber. Dry peanuts supplies 1/3 of soluble of its total fiber content. You will get maximum fiber from every serving of peanuts. Almond and Brazil nuts. Another great source of fiber is flax seeds. From one cup of it, you will get 7 grams of soluble fiber.          

Lentils, peas and beans

Comparing to the peas and beans, lentils supplies much more dietary fiber. Only a half cup of lentils provides you 8 grams of fiber. However, beans including lima bean, baked bean and kidney beans contain 3 grams of soluble fiber.

Vegetables and fruits

This is the richest source of soluble fiber. Pear, apples, peach, strawberries, apricots, cherries, raisins, grapefruits, grapes, cantaloupe are all soluble rich fruits. Vegetables that are rich with soluble fiber includes carrots, baked potato, spinach squash, cabbage, turnips, kale, broccoli etc.

Here is a list of some specific soluble fiber rich foods

  • Rye bread
  • Brown rice
  • Oat bran
  • Psyllium husk
  • Corn grits
  • Graham crackers
  • Rye wafers
  • Pop corn
  • Plums
  • Tangerine
  • Lettuce
  • Parsnips
  • Zucchini
  • Pinto beans

But be careful while having fiber rich foods as excess amount of fiber particularly soluble fiber rich foods may trigger some other health issues like diarrhea. Ibs, bowel obstruction may occur. Some people also start losing weight drastically. So consult your dietitian regarding appropriate dose of soluble fiber per day.

Last update: January 19, 2017 06:40:44 pm

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