A diet high in soluble fiber offers many health benefits. Soluble fiber works to reduce cholesterol levels, suppress appetite and maintain blood glucose levels. High intake of soluble fiber may also reduce the risk of colorectal cancer, according to the American Heart Association. Increasing your daily intake involves eating a balanced diet and making healthier foods choices.
Whole Grains
Oatmeal, barley and oat bran are all rich in soluble fiber, with each providing 1 gram of soluble fiber per 1/2 cup cooked serving, according to the National Heart, Lung and Blood Institute. Other good grain sources include wheat germ, brown rice and whole-grain or enriched ready-to-eat cereals. The American Heart Association recommends eating whole-grain cereals for breakfast, replacing sugary snacks with whole-grain pretzels and choosing brown rice instead of white rice to help meet the recommended daily intake of soluble fiber.
Fruits and Vegetables
Raw fruits and vegetables, especially when consumed with the skin intact, are excellent sources of soluble fiber. Citrus fruits provide more fiber than most other fruits at 2 grams of soluble fiber per serving and just 1/4 cup of prunes contains approximately 1.5 grams of soluble fiber. Other fruits high in fiber include blackberries, blueberries, bananas, kiwi, strawberry, pears, peaches, plums and apples. Vegetables high in soluble fiber include Brussels sprouts, carrots, artichokes, eggplant, broccoli, tomatoes, parsnips, turnips and sweet potatoes.
Seeds and Nuts
Ground psyllium and flax seeds are higher in soluble fiber, per volume, than any other food source, with one tbsp. of psyllium containing 5 grams of soluble fiber. Other nuts and seeds high in soluble fiber include Brazil nuts, sesame seeds, almonds and sunflower seeds. Some nuts are also high in fat and calories, so check with your doctor to determine if these foods are safe if you suffer from high cholesterol or other medical conditions.
Beans and Legumes
The National Heart, Lung and Blood Institute recommends adding beans to your diet to increase your intake of soluble fiber. Kidney beans, lima beans, and soybeans all contain three or more grams of soluble fiber per serving. Black beans, northern beans, navy beans and pinto beans are other good sources, with a 1/2 cup serving of any of these providing two or more grams of fiber.
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