Soluble fiber, meaning it dissolves in water, is an important component in many foods and it is part of a healthy diet. After eating soluble fiber, it begins to absorb water in the stomach and become gel-like, slowing the rate of digestion and reducing the risk of a blood sugar spike. Because controlling glucose levels is important to the average individual as well as to those who suffer from diabetes, soluble fiber plays an important part in a fit lifestyle. In addition, eating soluble fiber may help dieters consume less food as it swells and bulks in the stomach, creating a feeling of fullness.
Vegetables
Numerous vegetables provide soluble fiber. A small potato tops the list with 2.2 grams (g), followed by ½ cup of cooked peas with 2 g. One stalk of broccoli or a large carrot contains 1.3 g of soluble fiber, and ½ cup of cooked summer squash or cooked zucchini each contain 1.1 g.
Although not significant sources of soluble fiber, corn, lettuce and parsnips each provide 0.2 g per serving while a small fresh tomato offers 0.1 g.
Fruits
Some fruits are beneficial sources of soluble fiber with a small apple offering 2.3 healthy grams, followed by a tangerine, an orange or a couple of plums, each with approximately 1.3 g. Two apricots, half of a grapefruit or ¾ cup of strawberries provide 0.9 g of soluble fiber; and a medium peach, a small banana, ½ cup of blackberries or a small pear all offer between 0.5 and 0.7 g, while ten fresh cherries provide only 0.3 g.
Grains
Some grains and cereals offer only trace amounts of soluble fiber, but two standouts in this category include psyllium husks with a hefty 7.1 g of soluble fiber per 10 g of product and oat bran with 5 g per 100 g of product. Psyllium husks are the main ingredient in powdered fiber products like Metamucil and Citrucel.
Soluble fiber can be found in other grain products, including rolled oats and brown rice with 1.3 g each per serving, and corn grits offer 0.61 g per serving. A slice of rye bread provides 0.8 g, while a slice of whole-grain bread offers only 0.08 g per slice.
Snacks made from certain grains offer a bit of fiber, such as popcorn with 0.8 g per 3-cup serving or 2 graham crackers with 0.4 g.
Legumes
Pinto beans provide 2.2 g of soluble fiber per ½-cup serving, while the same amount of cooked green peas or lentils offer 0.6 g. Kidney beans weigh in with 0.5 g, and white beans offer 0.4 g per ½-cup serving.
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