All plant-based foods -- such as nuts, grains, fruits and vegetables -- contain mixtures of water-soluble and insoluble fiber, and those rich in soluble fiber were once thought to form viscous gels that bacteria in the colon could readily ferment to produce energy. However, although solubility cannot predict these physiological effects, according to the Linus Pauling Institute, the U.S. Food and Drug Administration still uses these terms to label food including oats, bran and legumes.
Oat Products
Whole oats and oat bran contain viscous water-soluble fibers that clinical trials have found may decrease the risk of heart disease, a health claim approved by the U.S. Food and Drug Administration provided the oat bran is part of a diet that is low in cholesterol and saturated fat. Oats might also reduce total and LDL cholesterol levels, according to Harvard University Health Services, because they are thought to increase the excretion of cholesterol by binding bile acids in the small intestine, preventing their transport back to the liver and decreasing their chances of readsorption. Oats are grown in every continental state of the United States and are the third most important U.S. grain crop.
Dried Beans and Lentils
Legumes such as dried peas, beans and lentils are rich in water-soluble fiber. A variety of dishes can be made from these foods, such as split-pea soup, French cassoulet, bean casseroles, salads and bean stews.
Certain Fruits and Vegetables
All fruits and vegetables contain some amounts of water-soluble fiber. However, a few are exceptionally rich in this type of fiber, such as oranges, apples, berries, carrots, Brussels sprouts, eggplant, okra and cabbage. Canned or frozen, they contain the same amount of fiber as in their raw form. Removing seeds and peels or drying and crushing, however, can have a detrimental effect on the quality of the fiber. Choose fresh apples rather than dried apples to add to your oats, and orange juice with fiber included.
Bran and Pysllium Seeds
Barley bran, flaxseed and psyllium seeds are rich in water-soluble fiber. As is the case with other soluble fibers, according to MayoClinic.com they can slow the absorption of sugar into the blood, benefiting diabetics. Psyllium comes from the crushed seeds of the Plantago ovata plant and can be baked into muffins, breads and breakfast rolls. Flaxseed can be sprinkled on oatmeal and salads. Barley bran flour can be substituted cup for cup in most cakes, cookies, quick breads and muffins and in yeast-leavened products can replace 25 percent of the flour in the recipe. Pearl barley is boiled in water and can be refrigerated for a week and added to salads and casseroles.
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