Soluble fiber is an essential component of a healthy diet. It's required for moving food through your digestive system slowly enough so that nutrients can be absorbed into your intestines properly but fast enough so as to prevent constipation. You can get soluble fiber from a variety of foods, all of which are key elements of a balanced diet.
Beans and Seeds
Numerous kinds of beans are plentiful in soluble fiber. Examples include lima beans, kidney beans and soybeans. Peas qualify, as well, as do cowpeas and lentils. Several kinds of seeds have a high soluble fiber content, too, such as sunflower seeds, flax seed and sesame seeds.
Fruits and Vegetables
Many fruits and vegetables have a high soluble fiber content. While a lot of veggies have insoluble fiber, it's important to make the distinction here. The green leafy vegetables are high in insoluble fiber, not soluble fiber. For produce sources of soluble fiber, try eating artichoke, eggplant, broccoli, celery and carrots, as well as oranges, apples, kiwi, blueberry, tomato, strawberry and banana.
Grains and Nuts
A lot of grains offer an abundant source of soluble fiber, including barley, oats, bran and psyllium husk. These help bulk up the stool and allow your body to adequately absorb all of the nutrients you need from it before eliminating it. Nuts have soluble fiber, as well, including Brazil nuts and almonds.
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