Soluble fiber is a type of carbohydrate found in many plant-based foods. A diet that is high in soluble plant fiber can have a number of health benefits. Changing your diet to include more legumes, fruits, vegetables and whole grains can help you increase your soluble fiber intake. Fiber supplements can also fulfill this need. Consult your physician before making any dietary changes.
Fiber Types
Dietary fiber does not get broken down or absorbed by the digestive tract; it therefore adds no calories to your diet. Fiber is found in two forms: insoluble and soluble. Insoluble fiber does not dissolve in water and adds bulk to your stool, which can help ease constipation. Soluble fiber swells, when exposed to water, to form a gel-like substance. The American Heart Association recommends that you try to get at least 25 g of fiber each day.
Soluble Fiber Sources
Soluble fiber is found in relatively high levels in legumes, beans and peas. For example, 1/2 cup of cooked kidney beans, black beans, lima beans and navy beans contains, respectively, 3 g, 2 g, 3.5 g and 2 g of soluble fiber. Brussels sprouts, broccoli and carrots also contain significant amounts of soluble fiber, according to the National Heart Lung and Blood Institute. Many fruits, including apples, oranges, peaches, plums and blackberries, also contain soluble fiber. Psyllium husk is a form of soluble fiber commonly used in fiber supplements.
Benefits
Increasing soluble fiber levels can be good for your health. Soluble fiber can interfere with your intestine's ability to absorb cholesterol, which can be helpful if you have high blood cholesterol or a family history of heart disease. Soluble fiber also slows the rate at which carbohydrates are broken down in your digestive tract, which can lower your blood glucose levels and prevent sudden spikes in blood sugar.
Considerations
To increase the amount of soluble plant fiber in your diet, try to eat foods made with oat bran or whole grains, the Mayo Clinic explains. Adding legumes, beans and lentils to your meals can increase your soluble fiber consumption, as can regularly snacking on fresh fruits. Be sure to increase your fiber intake gradually, as rapid increases in the amount of fiber consumed can cause abdominal bloating and gas. Drink plenty of water with your fiber intake, to help keep your stool soft and to prevent constipation.
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