Dietary fiber is a carbohydrate found in plants that the body cannot digest.
While it is vital for your gut and overall health, most people do not reach the recommended daily fiber intake of at least 25 grams. for women and 38 gr. for men .
Soluble and insoluble fiber helps increase stool volume and is a source of nutrition for beneficial bacteria in the intestines.
Soluble fiber stimulates the saturation of your intestines with water, which softens your stools and stimulates peristalsis. Plus, it not only helps you feel better and prevent constipation, but it also helps lower cholesterol and blood sugar levels.
20 Natural Foods High In Soluble Fiber.
1. Black beans
Black beans are not only a great way to give your meals a dense texture, but they are also a great source of fiber.
One cup (approximately 172 grams) contains 15 grams of fiber, which is the average human intake per day, or 40-60% of the RDA (Recommended Daily Allowance) for adults.
Black beans contain pectin, a form of water-soluble fiber that becomes sticky. Pectin delays gastric emptying and thus allows the body to absorb nutrients for longer, also prolonging the feeling of fullness.
Black beans are also rich in protein and iron, low in calories, and almost fat-free.
Soluble fiber content: 8% of the total mass of beans.
2. Lima beans
Lima beans, also known as moon beans, are large, flat, greenish white beans.
These beans contain carbohydrates and protein, as well as some fat.
The total dietary fiber content of lima beans is lower than that of black beans, but the soluble fiber content is almost identical. Lima beans also contain soluble pectin fiber, which is associated with a decrease in blood sugar spikes after a meal.
Raw lima beans are toxic and must be soaked and boiled before eating.
Soluble fiber content: 8% of the total mass of beans.
3. Brussels sprouts
The world can be divided into lovers and haters of Brussels sprouts, but whichever side you are on, there is no doubt that this vegetable is extremely rich in vitamins and minerals, as well as various anti-cancer substances.
What’s more, Brussels sprouts are an excellent source of fiber.
Soluble fiber content: 2% of the total weight of the cabbage.
Avocados are an excellent source of monounsaturated fat, potassium, vitamin E, and dietary fiber.
One avocado fruit contains approximately 13.5 grams of dietary fiber.
Compared to other popular fiber sources, fruits contain fewer antinutrient phytates and oxalates, which can interfere with the absorption of minerals.
Soluble fiber content: 7% of the total mass of avocado pulp.
5. Sweet potato
Sweet potatoes are high in potassium, beta-carotene, B vitamins and fiber.
On average, one sweet potato tuber contains about 4 grams of fiber, almost half of which is soluble.
Sweet potatoes are a rich source of fiber.
Soluble fiber plays an important role in controlling metabolism, which directly affects body weight. The more fiber you eat, the more gut hormones are released, which are responsible for feeling full by reducing the urge to eat.
Soluble fiber content: 3% of the total weight of sweet potatoes
Broccoli is a cruciferous vegetable that grows well during cooler seasons. It is usually dark green, but purple varieties can also be found.
Broccoli is high in blood-thinning vitamin K and is also a good source of folate, potassium and vitamin C. It also has antioxidant and anti-cancer properties.
Broccoli is a good source of dietary fiber at 2.6 grams per 100 grams, more than half of which are soluble.
Soluble fiber content: 2% of the total weight of boiled broccoli.
Turnip is a root vegetable. The larger species are usually used as livestock feed, while the smaller species are a great addition to your diet.
Turnip is the richest in potassium, as well as calcium and vitamins C and K.
Soluble fiber content: 3% of the total weight of the fruit.
Pears are an excellent source of vitamin C, potassium, and various antioxidants.
What’s more, they are a source of fiber, with 5.5 grams of fiber in a single medium-sized fruit. Soluble fiber makes up 29% of the total dietary fiber in the pear, the main form of which is pectin.
Due to their high fructose and sorbitol content, pears can be laxative if consumed excessively.
Soluble fiber content: 1.5 grams per medium pear.
9. Red beans
Red beans are an excellent source of dietary fiber, complex carbohydrates, and protein. It also contains almost no fat.
Red beans are a good source of soluble fiber, especially pectin.
Soluble fiber content: 4% of the total weight of cooked beans.
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Fig was one of the first cultivated plants in the history of mankind.
Fig fruits are of high nutritional value, they contain calcium, magnesium, potassium, B vitamins and other nutrients.
Both dry and fresh figs are a source of soluble fiber.
Based on some historical evidence, dried figs have been used as a home remedy for constipation for many years.
Soluble fiber content: 6% based on the total weight of dried figs.
Nectarines are stone fruits that grow in warm regions. They are similar to peaches, but do not have the same characteristic uneven skin.
They are a good source of B vitamins, potassium and vitamin E. Moreover, they contain various substances with antioxidant properties.
One medium-sized nectarine contains 2.4 grams of fiber, more than half of which are soluble.
Soluble fiber content: 2.4 grams per medium nectarine.
Apricots are small, sweet fruits that range in color from yellow to orange, with a rare red tint.
They are low in calories and are a good source of vitamins A and C.
A mid-sized fruit contains about a gram of fiber
In Asia, apricots have been used in traditional medicine for many years and are believed to help prevent heart disease.
Insoluble fiber content: 0.4 grams per mid-sized apricot.
Carrots are one of the most popular and delicious vegetables on Earth.
Boiled or steamed carrots are a key ingredient in many recipes. Carrots contain beta-carotene, some of which is converted to vitamin A.
This vitamin is especially important for your eye health and good vision.
One cup (128 grams) of chopped carrots contains 4.6 grams of dietary fiber, 2.4 of which are soluble.
Soluble fiber content: 2.4 grams per cup (128 grams) of cooked carrots.
Apples are one of the most commonly eaten fruits in the world. Apples contain a variety of vitamins and minerals and are a good source of soluble pectin fiber. Apple pectin has many health benefits, helping to reduce the risk of heart disease and improve bowel function.
Soluble fiber content: 1 gram per medium apple.
Guava is a tropical fruit native to Mexico, Central and South America. The skin is usually green, and the flesh can range in color from white to bright pink.
One guava fruit contains 3 grams of dietary fiber, about 30% of which is soluble.
This fruit is indicated for the reduction of blood sugar, total cholesterol, triglycerides, and low-density lipoprotein levels.
Soluble fiber content: 1.1 grams per raw fruit.
16. Flax seeds
They contain nutrients and can be a great ingredient to increase your nutrient content.
By adding 1 tablespoon of ground flaxseed to your porridge, you can add an additional 3.5 grams of fiber and 2 grams of protein to your breakfast. Flaxseeds are also one of the best plant-based sources of omega-3 fats.
If possible, soak flaxseeds overnight, as this allows their soluble fiber to combine with water and form a gel that will aid digestion.
Soluble fiber content: 6-12% of the total weight of whole flax seeds.
17. Sunflower seeds
Sunflower seeds are a great nutritious snack with about 3 grams of fiber per quarter cup, of which a third is soluble fiber. What’s more, they are rich in monounsaturated and polyunsaturated fats, protein, magnesium, selenium, and iron.
Soluble fiber content: 3% of the total weight of the refined sunflower seeds.
Hazelnuts are a type of nut that can be eaten raw or roasted for a more intense flavor. A quarter cup of hazelnuts contains about 3.3 grams of dietary fiber, a third of which are soluble. In addition, hazelnuts are rich in unsaturated fats, vitamin E, thiamine and iron.
Thanks in part to soluble fiber, hazelnuts may lower the risk of heart disease by lowering LDL levels.
Soluble fiber content: 3.3% of the total weight of hazelnuts.
Oats are one of the most versatile and healthy grains. Oats contain beta-glucans, soluble fiber that help lower LDL cholesterol and stabilize sugar levels. According to medical research, 3 grams of oat beta-glucan per day may reduce the risk of heart disease.
About 100 grams of dry oats contain 10 grams of dietary fiber. They are composed of 5.8 grams of insoluble and 4.2 grams of soluble dietary fiber, 3.6 grams of which is beta-glucan.
Beta glucan gives oatmeal its characteristic texture.
Soluble fiber content: 4.2% of the total weight of boiled oats.
Like oats, barley contains about 3.5-5.9% soluble beta-glucan, which studies show can lower the risk of heart disease.
Other forms of soluble fiber in barley are psilium, pectin, and guar gum.
Soluble fiber content: 1% of the total weight of barley.
Soluble fiber is extremely beneficial for your digestion and overall health, reducing the risk of heart disease by lowering LDL (low density lipoprotein) levels and helping to stabilize blood sugar levels.
All fruits, vegetables, whole grains, and legumes contain varying amounts of soluble fiber, but certain foods, such as Brussels sprouts, avocados, flax seeds, and black beans, are a great base to include in your daily diet.