Soluble fiber can be found abundantly in many different plant-based foods and supplements. In the digestive tract, soluble fiber forms into a gel and helps maintain healthy cholesterol and glucose levels. Adults should consume 25 to 38 g of fiber every day to promote health and well-being. Consult a registered dietitian for your exact fiber requirements and other nutritional guidelines.
Fruits and Vegetables
A variety of colorful fruits and vegetables are natural sources of soluble fiber known as pectin. Some examples include apples, apricots, strawberries, carrots, plums, pears and citrus fruits. One large apple provides 3.3 g of soluble fiber. In addition to soluble fiber, fruits and vegetables also provide significant sources of many vitamins and minerals. You can introduce fiber-rich foods to your meals and snacks every day. For example, eat fresh oranges and berries for breakfast and apples or dried fruit as a snack between your meals.
Peas and Beans
Dried beans, peas and other legumes provide significant sources of soluble fiber. Various types of legumes include lentils, lima beans, black beans, green peas, pinto beans and chickpeas. One cup of peas provides 4.5 g of fiber. Legumes can be added to many different dishes such as soups, salads and wraps. For example, split-pea soup cooked with fresh vegetables, peppers, onions, garlic and parsley makes a great high-fiber meal.
Grains
Grains such as oats, oat bran, rice bran and barley are sources of soluble fiber. Oats provide the highest source of soluble fiber among all the grains, notes the American Heart Association. One cup of oatmeal provides 4 g of fiber. When shopping for oats, choose the products with the least added sodium, sugar and fat.
Fiber Supplements
Soluble fiber, particularly psyllium, is a common ingredient in many dietary supplements and over-the-counter laxatives. Fiber supplements are available in powder and capsule form. Powders are typically mixed with water or juice and taken with meals. Fiber supplements should only be used under the supervision of your doctor or dietitian.
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