Soluble fiber helps slow down the digestion of your food, which can help you lose weight by not feeling as hungry. It also provides the benefits of lowering cholesterol, increasing tolerance to glucose and preventing your body from absorbing so much starch and sugar. Most natural foods contain both soluble and insoluble fiber. Both types help keep your waste elimination process regular. You should get a total of 25 to 30 g of fiber a day through a combination of both types.
Psyllium
Psyllium is an herb whose seed and seed husk are strong sources of soluble fiber. Fiber from psyllium husk is often studied to find the effects of fiber on health, and many laxatives and fiber supplements include psyllium husk in their ingredients. However, there are many food sources you can include in your diet to obtain this type of fiber aside from psyllium husk.
Fruit
The flesh of fruits, especially apples and citrus fruits, contain soluble fiber, and you can also obtain insoluble fiber by eating the peels of fruits that have them. Carrots contain this type of fiber, although most vegetables have insoluble fiber.
Nuts and Legumes
Eat legumes to increase your soluble fiber intake. Dried beans like black, navy, kidney and white beans are all strong sources of fiber. Peas and lentils also contain soluble fiber. Add these ingredients to burritos, chili, salads, soups and other meals to include more in your diet. Nuts and seeds also contain soluble fiber, so include a variety like almonds, walnuts, pecans and sunflower seeds in your diet.
Additional Sources
You can also obtain soluble fiber in oats and barley, although most other whole grains contain insoluble fiber. Supplemental fiber is also available in powder, capsule, laxative and tablet forms, which often contain psyllium husk, although you should talk to your doctor or a dietitian before using them as an alternative or addition to fiber in your diet. If you do not usually eat much fiber, add it to your diet slowly as too much at once can cause side effects like diarrhea.
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