List Of High Soluble Foods

Dietary fiber is categorized as either insoluble or soluble. Insoluble fiber cannot dissolve in water and moves quickly through the digestive tract, producing a laxative effect. Soluble fiber dissolves in water, producing a viscous material that slows down digestion. By slowing down digestion, soluble fiber allows for nutrients to be absorbed by the body over an extended period of time and contributes to feelings of fullness, or satiety, so fewer calories are consumed. Soluble fiber also helps lower blood cholesterol levels, thus reducing risk of heart disease. Many foods not ordinarily thought of as high in fiber are actually good sources of soluble fiber.

Oats and Barley

Oats have the highest amount of soluble fiber of any grain. The fibrous complex sugar found in oats and barley is known as beta-glucan. This soluble fiber enhances the immune system by activating white blood cells, macrophages and neutrophils to seek out and destroy tumor cells and hasten the repair of damaged tissue. A study of hypercholesterolemic men at the University of Kentucky demonstrated that beta-glucan binds to cholesterol and bile acids in the stomach and intestines, reducing blood cholesterol levels by inhibiting cholesterol absorption from food. It also delays digestion, thus reducing the spikes in blood sugar that come after consumption of a meal. Foods such as oatmeal, oat bran, brown rice and French bread are high in beta-glucan soluble fiber.

Fruits and Vegetables

Pectin in the skin of some vegetables and fruits such as carrots and apples, is a source of water-soluble fiber and has been shown to bind with bile acids in the stomach, thus reducing fat and cholesterol absorption in the stomach and intestines. It also acts as an antioxidant against blood cholesterol, lowering cardiovascular risk. Apple pectin has been shown to heighten acidity in the large intestines, making this environment inhospitable to bacterial growth. A 2004 literature review published in "Nutrition Journal," highlighted years of published research studies demonstrating that the old proverb "An apple a day keeps the doctor away," still holds true. As well as the apple, citrus fruits like oranges and grapefruits are high in pectin.

Legumes

While legumes such as kidney beans, peas and lentils are known for their high protein content, lesser known is their high content of soluble fiber. The guar gum contained within legumes gives them a gummy texture when cooked and also works to slow gastric emptying by thickening excreted stools, thus reducing instances of diarrhea as well as blocking absorption of cholesterol. Pinto beans are particularly high in guar gum content and are a great source of soluble fiber.