Soluble fiber is an important dietary component of many foods. The average adult should eat 25 to 40 grams of total fiber each day, and a fourth of that intake, or more, should be soluble fiber. Foods rich in soluble fiber, such as apples, barley and kidney beans, promote regularity of bowel movements and can contribute to a feeling of fullness after meals. This can contribute to weight loss. Eating enough soluble fiber can even decrease cholesterol and help decrease your risk of heart disease.
Apples
The average medium-sized apple has one gram of soluble fiber and four grams of total fiber. These amounts vary slightly depending on the type of apple, but regardless of type, an apple can make a perfect filling and heart-healthy snack.
Broccoli
A cup of cooked broccoli has two grams of soluble fiber. To get the most antioxidants and retain the most fiber, don't overcook broccoli; instead, steam it in the microwave with just a little water in the steamer. Use broccoli in a stir-fry or even raw in a salad.
Oatmeal
If you want to get more soluble fiber in your diet, trying starting three days a week off with a bowl of oatmeal for breakfast. Each cup of cooked oatmeal has two grams of soluble fiber and four grams of total fiber. You can add more fiber by adding ground flax seeds, blueberries or toasted almonds into your oatmeal.
Barley
Barley is a whole grain which is often used in soups and stews. It is similar to rice but it is a larger grain which swells and soaks up more water during cooking. It can also be eaten as a replacement for rice in a meal or as a hearty, hot breakfast cereal. There is one gram of soluble fiber in each ½ cup serving of barley that you eat.
Kidney Beans
For every ½ cup of kidney beans that you eat, you get three grams of soluble fiber, which makes them an excellent source of soluble fiber. You can add kidney beans on top of any salad, serve up a side of kidney breads with cornbread for a dinner or add them into a beef, turkey or vegetarian chili.
Member Comments