Soluble fiber is an essential part of a healthy diet. It is also a great, natural way to lower the levels of LDL cholesterol in the body and is a necessity in maintaining a healthy digestive system. Eating foods high in soluble fiber also slows the speed that foods move through the stomach, making you feel fuller longer and helping you maintain or reach and ideal weight more easily.
Whole Grains
Oats are the grain with the highest level of soluble fiber. Eating 1/2 cup cooked oat bran or oatmeal for breakfast is an easy way to slip in that soluble fiber, especially when mixed with a fruit also high in soluble fiber. Barley is another grain with high amounts of soluble fiber that can be cooked as a cereal as well.
Fruits
Prunes, pears and citrus fruit (like an orange or grapefruit) contain the highest levels of soluble fiber of the fruits. Other fruits in this category include nectarines, peaches, plums, apples, bananas and blackberries. The good news with fruit is there are many ways to eat it. Mixing a few favorites together to create a smoothie may be a simple way to increase soluble fiber intake and would be loved by both young and old alike. Chopping up some fruits and mixing them with a low-fat yogurt (and oat-packed granola) makes a healthy meal, great for soluble fiber intake. Just taking along a piece of fruit to eat when hungry for a snack may be just the fast food Nature intended.
Legumes, Seeds and Nuts
Legumes are, hands down, the best source of soluble fiber and 1/2 cup of cooked legumes can provide as much as three pieces of fruit. While lima and kidney beans are the highest ranking, pinto, navy, black and northern beans trail behind at a close second.
Lentils, whether yellow, green. or orange, have as much soluble fiber as a piece of fruit or cup of oats, but far more overall fiber. Chick peas and black eyed peas also meet this criteria.
Eating just 1 Tbsp. of ground psyllium seeds can provide more fiber than any legume, grain, fruit or vegetable available. This is often found in products such as Metamucil.
Vegetables
While there is not a large list of vegetables that are high in soluble fiber, broccoli, brussels sprouts, and carrots make the list of veggies that are good for your heart and your digestive system.
Member Comments