Some beans, fruits, seeds, and grains are excellent foods that are high in soluble fiber. They help keep your digestive system healthy, make you feel full, and support regular bowel movements.
Dietary fiber is a type of carbohydrate found in plants that your body cannot digest. Even though it is very important for your gut and overall health, most people do not eat enough. Women should aim for 25 grams per day, and men should aim for 38 grams.(1) Both soluble and insoluble fiber help increase the size of your stool and feed the good bacteria in your large intestine. Soluble fiber soaks up water in your stomach. This makes your stool softer and helps you pass it easily. It also gives you a feeling of fullness, reduces constipation, and can help lower cholesterol and blood sugar levels.(2) Here are 20 healthy foods that are rich in soluble fiber.
Beans
Black beans
One cup (172 grams) of black beans contains 15 grams of fiber. This is a very good amount — about 40–60% of the daily recommended fiber for adults.(3) Black beans contain pectin, a type of soluble fiber. When mixed with water, pectin becomes thick and gel-like. It slows down digestion, keeps you feeling full for a longer time, and gives your body more time to absorb nutrients.(4) Black beans are rich in protein and iron, very low in calories, and almost fat-free. Soluble fiber content: Three-quarters cup (129 grams) of cooked black beans provides 5.4 grams of soluble fiber.
Lima beans
Butter beans, also known as Lima beans, are large, flat beans that are greenish-white in color. They are mainly made up of carbohydrates and protein, with only a small amount of fat. They contain less total fiber than black beans, but they have almost the same amount of soluble fiber. Lima beans also contain pectin, a soluble fiber that helps reduce sudden rises and falls in blood sugar after meals.(5) Raw lima beans are toxic, so they must be soaked and well-cooked before eating.(6) Soluble fiber content: Three-quarters cup (128 grams) of lima beans provides 5.3 grams of soluble fiber.
Kidney beans
Kidney beans got their name because of their unique shape, which looks like a kidney. They are a main ingredient in chili con carne. These beans are rich in dietary fiber, complex carbohydrates, and protein. They have almost no fat and also contain small amounts of calcium and iron. Kidney beans are a good source of soluble fiber, especially pectin. However, beans can be difficult for some people to digest. If this happens to you, start eating them slowly to avoid stomach gas and bloating. Kidney beans are a good source of soluble fiber. In ¾ cup (133 grams) of cooked kidney beans, there is about 3 grams of soluble fiber.
Vegetables
Brussel sprouts
The world might be divided into people who love Brussels sprouts and those who hate them. However, no matter which side you are on, it is a fact that this vegetable is packed with vitamins, minerals, and cancer-fighting nutrients. Additionally, Brussels sprouts are an excellent source of fiber, providing 4 grams of fiber per cup (156 grams). Half a cup (78 grams) contains 2 grams of soluble fiber. This soluble fiber acts as food for healthy gut bacteria, which in turn produce vitamins K and B, as well as short-chain fatty acids that support and strengthen your gut wall.
Sweet potatoes
Sweet potatoes are a nutritious root vegetable packed with potassium, beta-carotene, B vitamins, and fiber. In fact, just one medium-sized sweet potato provides over 400% of the Recommended Daily Intake (RDI) for vitamin A. Additionally, an average sweet potato contains about 4 grams of fiber, and almost half of that amount is water-soluble. This makes sweet potatoes an excellent and significant contributor to your daily soluble fiber intake. Soluble fiber can be highly important for managing body weight. The more of it you consume, the more fullness hormones are released in your gut, which can help reduce your overall appetite.(7) Soluble fiber content: Half a cup (150 grams) of cooked sweet potato contains 1.8 grams
Broccoli
Broccoli is a cruciferous vegetable that grows well in cold weather. It is usually dark green in color, but purple varieties can also be found. This vegetable is high in vitamin K, which helps your blood clot, and it is also a good source of folate, potassium, and vitamin C. Additionally, it contains antioxidant and cancer-fighting properties.(8) Broccoli is a great source of dietary fiber, with 2.6 grams of fiber per 3.5 ounces (100 grams), and more than half of that is soluble. Broccoli supports a healthy gut because its high soluble fiber content acts as fuel for your beneficial bacteria. These bacteria then produce beneficial short-chain fatty acids, such as butyrate and acetate. The soluble fiber content is 1.5 grams per half-cup (92 grams) of cooked broccoli.
Turnips
Turnips are a root vegetable. While larger varieties are usually fed to livestock, the smaller ones are an excellent choice to add to your diet. The most abundant nutrient in turnips is potassium, followed by calcium, vitamin C, and vitamin K. They are also great for boosting your fiber intake. One cup of turnips contains 5 grams of fiber, and 3.4 grams of that is soluble fiber. The soluble fiber content is 1.7 grams per half-cup (82 grams) of cooked turnips.
Carrots
Carrots are one of the most popular and delicious vegetables in the world. Boiled or steamed carrots are a key ingredient in many recipes, but they can also be grated into salads or used to make desserts like carrot cake. You were likely told as a child to eat your carrots because they help you see in the dark, and that is for a good reason. Carrots are packed with beta-carotene, and some of it is converted into vitamin A. This vitamin supports your eyes and is especially important for night vision. One cup (128 grams) of chopped carrots contains 4.6 grams of fiber, and 2.4 grams of that is soluble fiber. Since many people enjoy eating this vegetable every day, it can be a major source of soluble fiber in your diet. The soluble fiber content is 2.4 grams per cup (128 grams) of cooked carrots.(8)
Fruits
Avocados
Although avocados originated in Mexico, they have gained worldwide popularity. Hass avocados are the ones you'll see most often in grocery stores. They are an excellent source of monounsaturated fats, potassium, vitamin E, and dietary fiber. A single avocado contains about 13.5 grams of fiber. Just a single serving—roughly one-third of the fruit—delivers about 4.5 grams of total fiber, including 1.4 grams of the soluble kind. Avocados really stand out because they are rich in both soluble and insoluble fiber. Compared to other popular fiber sources, they contain much lower amounts of antinutrients like phytate and oxalate, which can otherwise reduce mineral absorption in your body. The soluble fiber content is 2.1 grams per half avocado.(9,10)
Pears
Pears are crunchy and refreshing, and they are also a good source of vitamin C, potassium, and various antioxidants. Additionally, they are an excellent source of fiber, with a medium-sized fruit containing 5.5 grams of fiber. Soluble fiber makes up 29% of the total fiber content in pears, and pectin is its main form. Due to their high amounts of fructose and sorbitol, pears can sometimes have a laxative effect. If you suffer from Irritable Bowel Syndrome (IBS), you may need to limit how much you eat. The soluble fiber content is 1.5 grams per medium-sized pear.(11)
Figs
Figs are one of the very first plants ever cultivated in human history. They are highly nutritious, containing calcium, magnesium, potassium, B vitamins, and various other nutrients. Both dried and fresh figs are excellent sources of soluble fiber. This fiber slows down the movement of food through your gut, giving your body more time to absorb nutrients. Dried figs have a long history as a go-to natural remedy for keeping things moving. While one study found that fig paste improved bowel movements in dogs suffering from constipation, human-based studies are still limited. The soluble fiber content is 1.9 grams per quarter-cup (37 grams) of dried figs.(12,13)
Nectarines
Nectarines are stone fruits that grow in warm, temperate regions. They look very similar to peaches but do not have the same fuzzy, velvety skin. They are an excellent source of B vitamins, potassium, and vitamin E, and they also contain various compounds with antioxidant properties. A medium-sized nectarine has 2.4 grams of fiber, and more than half of that is soluble fiber. The soluble fiber content is 1.4 grams per medium-sized nectarine.(14)
Apricots
Apricots are small, sweet fruits that range in color from yellow to orange, sometimes with a touch of red. They are low in calories and serve as an excellent source of vitamins A and C. Eating three apricots provides 2.1 grams of fiber, and most of it is water-soluble fiber. In Asia, apricots have been used in traditional medicine for many years, and it is believed that they can help protect people from heart disease. They may also aid in digestion. In one study, rats that consumed fiber from apricots had a higher stool weight than those that only consumed insoluble fiber. The soluble fiber content is 1.4 grams per 3 apricots.(15)
Apples
Globally, apples are among the most commonly eaten fruits. Most varieties are quite sweet, though others, like Granny Smith, can be very tart. There is an old saying, "An apple a day keeps the doctor away," and there might be some truth to it, as eating this fruit is linked to a lower risk of many chronic diseases. Apples are packed with various vitamins and minerals, and they are also a good source of pectin, a type of soluble fiber. Apple pectin can offer many health benefits, such as reducing the risk of heart disease and improving gut function. The soluble fiber content is 1 gram per medium-sized apple.(16,17,18)
Guavas
Guavas are tropical fruits native to Mexico, Central America, and South America. They typically have green skin, while their flesh can range from pale white to deep pink. A single guava contains about 3 grams of fiber, and roughly 30% of that is soluble fiber. This fruit has been shown to lower blood sugar, total cholesterol, triglycerides, and LDL (bad) cholesterol levels in healthy individuals. One reason for this could be pectin, a type of soluble fiber in guavas that slows down the absorption of sugar in the body. The soluble fiber content is 1.1 grams per raw guava.(19)
Nuts and seeds
Flax seeds
Flaxseeds, which also go by the name linseeds, are small seeds that come in brown, yellow, or golden varieties. They are highly nutritious and offer a great way to boost the nutritional value of your smoothies, breads, or cereals. Sprinkling 1 tablespoon of ground flaxseeds over your porridge adds an extra 3.5 grams of fiber and 2 grams of protein to your breakfast. They are also one of the best plant-based sources of omega-3 fats. If possible, soak ground flaxseeds overnight, as this allows their soluble fiber to mix with water and form a gel, which can aid in digestion. The soluble fiber content is 0.6–1.2 grams per tablespoon (14 grams) of whole flaxseeds.
Sunflower seeds
Sunflower seeds are an excellent, nutritious snack. They are often bought with their shells already removed to reveal the tasty kernel inside. A quarter-cup serving contains about 3 grams of fiber, and 1 gram of that is soluble fiber. Additionally, they are rich in monounsaturated and polyunsaturated fats, protein, magnesium, selenium, and iron. The soluble fiber content is 1 gram per quarter-cup (35 grams) of sunflower seeds.
Hazelnuts
Hazelnuts are a delicious type of nut that can be eaten raw or roasted for extra flavor. They are also commonly used as an ingredient in chocolate bars and spreads. A quarter-cup of hazelnuts contains about 3.3 grams of fiber, and one-third of that is soluble fiber. Additionally, they are rich in unsaturated fats, vitamin E, thiamine, and iron. Thanks to their soluble fiber content, hazelnuts may help lower LDL (bad) cholesterol and reduce the risk of heart disease. The soluble fiber content is 1.1 grams per quarter-cup (34 grams) of hazelnuts.(20)
Grains
Oats
Oats are one of the most versatile and healthy grains available. You can use them to make breakfast cereals, breads, scones, flapjacks, or fruit crumbles. They contain beta-glucan, which is a specific type of soluble fiber. This fiber is linked to lowering LDL (bad) cholesterol and improving blood sugar control. It is estimated that consuming 3 grams of oat beta-glucan per day can reduce your risk of heart disease. About 1.25 cups (100 grams) of dry oats contain 10 grams of total dietary fiber. This is divided into 5.8 grams of insoluble fiber and 4.2 grams of soluble fiber, 3.6 grams of which is beta-glucan. Beta-glucan is also what gives porridge its uniquely creamy texture. The soluble fiber content is 1.9 grams per cup (233 grams) of cooked oats.(21,22,23)
Barley
Some people may associate barley with the brewing industry, but this nutritious ancient grain is also frequently used to thicken soups, stews, or risottos. Just like oats, it contains about 3.5–5.9% of the soluble fiber beta-glucan, which has been proven to reduce the risk of heart disease. The soluble fiber content is 0.8 grams per half-cup (79 grams) of cooked barley.(24)
The bottom line
soluble fiber is excellent for your gut and overall health. It reduces the risk of heart disease by lowering LDL (bad) cholesterol and helping to balance your blood sugar levels. If you want to increase your intake of soluble fiber, it is usually best to start slowly and increase it gradually. Drinking plenty of water is also a great idea. This helps the soluble fiber turn into a gel, which aids in digestion and prevents constipation. All fruits, vegetables, whole grains, and legumes contain some amount of soluble fiber, but certain foods like Brussels sprouts, avocados, flaxseeds, and black beans are among the very best sources.
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