Soluble fiber is given its name because it is able to dissolve in liquids. As it dissolves, it forms a gel-type substance in the intestines, slowing the absorption of fats and sugars, which results in health benefits. According to a report in the Diet and Fitness section of the May 9, 2009 issue of USA Today, soluble fiber is linked to reducing cholesterol and moderating blood sugar levels. To partake of the health benefits, you need to know what foods are sources of soluble fiber.
Grains
There are several grains that are good sources of soluble fiber. The American Heart Association states that oats have the highest proportion of soluble fiber to insoluble fiber than any of the other grains. Other excellent grain choices are bulgar, barley, millet, couscous, rice, rice bran and oat bran. Products containing these grains, such as bran cereal or grits, are also considered sources of soluble fiber. Baked goods such as breads or muffins also contain soluble fiber due to the fact that they are made with grains that are soluble fiber sources.
Beans
A report from Northwestern University states that next to grains, dried beans have the highest concentration of soluble fiber. Out of the bean choices, pinto beans rate the highest, with chick peas coming in second, followed by kidney beans, navy beans, northern beans and soybeans.
Fruit
There is an extensive list of fruits that contain soluble fiber. The highest amount is found in blackberries, followed by oranges, pears, figs, apples, mangoes, grapefruit, peaches, prunes, plums, bananas, kiwi, applesauce, grapes, cherries, raspberries, blueberries, pineapple, raisins and melon.
Vegetables
Vegetables also offer several sources of soluble fiber. Although beans and peas by far contain more soluble fiber, there are some vegetable sources with high soluble fiber content. Northwestern says the highest concentration is found in artichokes, followed by Brussels sprouts, jicama, hot chile peppers, carrots, corn, green cabbage, cauliflower, asparagus, bok choy (cooked), broccoli, beets, eggplant, celery, romaine lettuce, iceberg lettuce and raw bok choy.
Seeds
The National Heart, Lung and Blood Institute lists ground psyllium seed as an extremely concentrated source of soluble fiber. Adding some to the top of your salad or into home-baked breads is a great way to add them to your diet.
It is advised by Northwestern University that when you begin to add soluble fiber to your diet you do it a little at a time, otherwise you may experience intestinal discomfort, such as bloating and gas.
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