Dietary soluble fiber turns into a gelatinous substance when mixed with water in the body. The fiber binds with bile and fatty acids and prolongs the time your stomach takes to empty, providing several health benefits. A diet high in soluble fiber helps lower blood cholesterol levels and maintain blood sugar levels and might reduce the risk of colon and rectal cancers, according to the American Heart Association. Most fruits, vegetables, beans and whole grains are rich in soluble fiber.
Fruits and Vegetables
Fruits and vegetables are rich in dietary fiber, especially when you eat them raw and with the skin intact. Oranges and pears provide nearly 2g of soluble fiber per medium-sized fruit, while a cup of blueberries or blackberries contains nearly 1.5g. Other fruits high in fiber include kiwi, strawberry, bananas, prunes, peaches, plums and apples. High-fiber vegetables include Brussels sprouts, artichokes, parsnips, turnips, eggplant, tomatoes and sweet potatoes.
Nuts and Seeds
Psyllium and flaxseed contain more soluble fiber per volume of food than any other dietary source. Just 1 tbsp. of psyllium seeds provides 5g of soluble fiber, and a single serving of flaxseed contains more than 13g of fiber. Brazil nuts, almonds, sesame seeds and sunflower seeds also provide high amounts of dietary fiber.
Legumes and Beans
Beans are one of the best food sources of soluble fiber and lima beans, soybeans and kidney beans provide as much as 3.5g of soluble fiber per ½-cup serving. The National Heart, Lung and Blood Institute also recommends eating plenty of black beans, navy beans, northern beans and pinto beans to increase daily fiber intake.
Whole Grains and Cereals
Oats, oat bran and barley all contain a high amount of soluble fiber at more than 1g of soluble fiber per ½-cup serving. Wheat germ and many ready-to-eat cereals, especially those marketed as whole grain or enriched, are also high in soluble fiber. The American Heart Association states that adding whole-grain breads, rice and cereal to your daily diet is generally sufficient to meet the recommended daily intake of soluble fiber.
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