Soluble fiber is one of the two primary fibers in the diet. MedlinePlus recommends you get both types of fiber for optimal health, to prevent disease and to help digestion. Soluble fiber in particular functions to attract water and turns into a gel during digestion, which helps to slow digestion. Soluble fiber helps to improve feelings of fullness and lowers low-density lipoprotein cholesterol levels levels due to the slower digestion. You should get 20 to 30g of fiber each day, and soluble fiber should make up part of daily intake.
Grains
Some grains are sources of soluble fiber. Oatmeal, oat bran and barley contain soluble fiber in the amount of 1g for a 1/2 cup cooked grain. You can eat oatmeal breakfast or for a snack or made into granola to eat as a snack. Use oat bran on cereal, muffins or added as a topping on yogurt. Cook barley and add it to soups, cereals, baked goods and baked breads.
Nuts, Seeds and Legumes
Nuts, seeds, beans, lentils and peas all contain soluble fiber. Psyllium seed contains 5g of soluble fiber in each 1 tbsp. Chickpeas and black eyed peas contain 1g of soluble fiber per each 1/2 cup of cooked beans. Black beans, kidney beans, navy beans, lima beans, northern beans and pinto beans all contain between 1 and 5g of soluble fiber in a 1/2 cup serving of cooked beans. Add beans, seeds and legumes to salads and soups to increase your intake of soluble fiber.
Fruits and Vegetables
Fruits and vegetables contain soluble fiber. Apples, peaches, nectarines, oranges, grapefruit, bananas, blackberries, peaches, pears and plums all contain between 1 and 2g of soluble fiber in one medium-sized piece of fruit. For vegetables, a 1/2 cup cooked serving of broccoli, brussels sprouts or carrots contain 1 to 3g of soluble fiber. Eating fruits in smoothies, for dessert and added to yogurt can help increase your intake of soluble fiber. Add vegetables to soups, casseroles, sauces and stir fries to get more soluble fiber into your diet.
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