Soluble fiber soaks up water during its travels through the digestive tract, transforming into a gel-like substance that pulls waste out through the colon as it modulates blood sugar levels and keeps the intestines in good working condition. Unlike insoluble fiber, another type of fiber which doesn't absorb water on its trip through the digestive tract, soluble fiber can have a favorable impact on cholesterol levels and may help protect against heart disease.
Total Fiber
While most nutrition labels only indicate the total amount of fiber in a given food, most foods actually have a combination of both soluble and insoluble fiber. Most people need a minimum of 25 to 35 g of fiber a day, including a mix of the two types.
Whole Grains
Oats get the most press for being high in soluble fiber, and rightly so. One cup of oatmeal contains 2 g of soluble fiber, half of its total fiber content. Oat bran also has 2 g of soluble fiber per cup. Barley and bulgur are also good sources, with 2 g per cup, although both have more insoluble fiber so the ratio is higher between the soluble and insoluble types. Wheat bran and cracked wheat have only trace amounts of soluble fiber, although their insoluble fiber content is high.
Legumes and Nuts
Legumes are a wonderful source of both soluble and insoluble fiber, but different types have widely differing amounts and ratios of the two. Kidney beans have about 6 g of soluble fiber per cup, and 12 g of total fiber. A cup of lima beans contains 6 g and a cup of navy beans has 4 g of soluble fiber. Cooked green peas have 2 g per cup. As far as nuts go, a half-cup of dry roasted peanuts is a good choice, with 2 g of soluble fiber, but walnuts and filberts have only trace amounts.
Fruit
Fresh pears are one of the best fruits for soluble fiber, with 3 g per medium fruit. A medium apple has only 1 g of soluble fiber, but also contains 3 g of insoluble fiber as well. A banana, peach and orange each have 1 g of soluble fiber per fruit. Three prunes provide a total of 1 g of soluble and 2 g of insoluble fiber. Cherries, dates, grapes and pineapple have only trace amounts of soluble fiber, although they do contain insoluble fiber.
Vegetables
Vegetables tend to be better known for their insoluble fiber content, but some veggies do contain respectable levels of soluble fiber, too. Parsnips, winter squash and Brussels sprouts are all good sources of soluble fiber, with 4 g per cup in each of these vegetables. Vegetables containing 2 g of soluble fiber per cup include string beans, cabbage, carrots, broccoli, zucchini and turnips. Tomatoes, corn and cauliflower provide only trace amounts of soluble fiber.
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