While including more fiber in your diet will help alleviate constipation, including foods high in soluble fiber can help lower your blood cholesterol levels and improve blood sugars in people with diabetes. During digestion, soluble fiber binds with fatty acids to prevent them from being absorbed. Soluble fiber also delays stomach emptying, allowing for a slower release of sugar into the bloodstream. Soluble fiber can be found in whole grains, nuts, fruits and a number of different vegetables.
Dark Green Vegetables
The U.S. Department of Agriculture recommends you include more dark-green vegetables in your diet because of their nutrient content. Dark-green vegetables are high in vitamin A, vitamin C, folate and fiber. Many dark green vegetables also contain high amounts of soluble fiber. Broccoli contains 1.2 g of soluble fiber per 1/2 cup serving. A 1/2 cup serving of cooked kale contains 0.7 g of soluble fiber. Spinach also contains soluble fiber, with 0.8 g in every 1/2 cup cooked serving. About 25 percent of your total fiber intake should come from soluble fiber, according to the dietitian website "Health Castle." The other 75 percent should come from insoluble fiber. Insoluble fiber helps to move food through your digestive system and adds bulk to stool. Most foods with soluble fiber also contain insoluble fiber. A woman's daily fiber goal should range from 21 to 25 g per day, and a man's daily fiber goal should range from 30 to 38 g per day.
Orange Colored Vegetables
The USDA also encourages you to include orange colored vegetables in your diet. Orange-colored vegetables also contain high amounts of vitamin A, vitamin C, folate, potassium and fiber. Carrots are an orange colored vegetable with high amounts of soluble fiber. One 7 1/2-inch carrot contains 1.1 g of soluble fiber. Sweet potatoes also contain high amounts of soluble fiber with 1.8 g per 1/2 cup cooked serving.
Other Vegetables
There are a number of other vegetables that also contain high amounts of soluble fiber. Brussels sprouts are high in soluble fiber with 2.0 g per 1/2-cup cooked serving. A 1-cup serving of raw red cabbage contains 0.9 g of soluble fiber. Asparagus is also high in soluble fiber, with 1.7 g per 1/2-cup cooked serving. A 1/2 cup of cooked turnips contains 1.7 g of soluble fiber. A 1-cup serving of both raw chopped celery and raw chopped peppers contain 1.0 g of soluble fiber.
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