The term "fiber" refers to the portions of fruits, vegetables and grains that your body can't digest. When you eat one of these foods, the glucose, vitamins, minerals and other essential nutrients are absorbed through the walls of your intestines into your bloodstream. Soluble fiber, found in the cell walls of those plants, combines with water inside your intestines to form a gel-like product that reduces your risk of diabetes and cardiovascular diseases.
Grains
Whole-grain cereals, such as barley, oatmeal and oat bran, each contain 1 g of soluble fiber in a ½-cup cooked serving. Read the nutrition facts labels on grain products for a clear picture of soluble fiber content, and don't assume you can figure it out from the name. Although whole-wheat and seven-grain breads sound like they should be winners, they each contain only 0.4 g of soluble fiber. One slice of rye bread delivers 1 g of soluble fiber, while a slice of pumpernickel bread packs 1.2 g, or three times the amount of the healthier-sounding breads.
Vegetables
Legumes, such as lima beans, black-eyed peas and lentils, contribute soluble fiber to your diet. Lima beans pack 3.5 g of soluble fiber in a ½ cup cooked portion, while kidney beans hold 3 g. Cruciferous vegetables, including broccoli, cabbage, cauliflower and Brussels sprouts, are rich in soluble fiber. A ½ cup serving of cooked Brussels sprouts, for example, delivers 3 g of soluble fiber.
Fruits
Oranges, grapefruits and other citrus fruits contain soluble fiber, as do unpeeled fruits such as apples and pears. One medium orange or pear packs 2 g of soluble fiber. You can also opt for dried fruits, such as a ¼ cup serving of prunes that delivers 1.5 g of soluble fiber.
Nuts and Seeds
Edible seeds and nuts can help boost your intake of soluble fiber. Ten almonds or a ¼ cup serving of sunflower seeds adds 0.5 g of soluble fiber to your diet, while 1 tbsp. of ground psyllium seeds contributes a whopping 5 g.
Tip
Online professional resources, such as GlobalRPh, provide easy-to-use soluble fiber calculators. If you're making a vegetable casserole or fruit salad, you can select one or more common high-fiber plant foods, click on a button and immediately view the soluble fiber content for each ingredient as well as the total for the recipe. A fruit snack made with 1 cup of chopped honeydew melon, 20 grapes and ½ cup of raspberries, for example, serves up 0.9 g of soluble fiber.
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