10 Foods Rich in Soluble Fibers with Proven Health Benefits

Fiber plays a vital role in keeping a person healthy and fit. The overall well-being of an individual depends considerably on the proper functioning of the lower gut and for that, eating a diet rich in soluble and insoluble fiber is of great importance whether we realize it or not. The fiber content of food is overlooked quite often while looking for a perfect diet plan.

What is Dietary Fiber and what are its types?

Fiber is plant-based fibrous carbohydrates which do not get broken down into digestible sugar molecules in the intestine. Fiber is crucial for digestion and regularity, weight loss, cholesterol maintenance, blood sugar regulation and more. Categorically, there are two types of fibers: Soluble Fiber and Insoluble Fiber. The soluble fiber such as pectin, gum, and mucilage as the name suggests get dissolved in water. It then gets converted into a gel-like substance and is known to help decrease the blood sugar level by slowing down the process of digestion. Insoluble fiber, on the other hand, does not get dissolved in water and remains intact during the whole process. It helps to speed up the process of passage of food through the digestive system and helps prevent constipation.

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Here are some of the best foods high in soluble fiber.

Beans: Beans are considered to be ‘heart healthy’ as they are one of the best sources of soluble fiber. It can lower the cholesterol and triglyceride levels effectively. Beans are rich sources of proteins, complex carbs, minerals, vitamins, and antioxidants. One cup of black beans has 4.8 grams of soluble fiber, and light-red kidney beans have 4g.
Oat cereals: Oats are high in fiber, beta-glucan content. A bowl of oatmeal made of dry oats can add 3 grams of soluble fiber to your daily needs. It is one of the most simple and healthy foods to include in your diet.
Brussels sprouts: Brussels sprouts are high in fiber and minerals but low in calories. Just half a cup of cooked Brussels’ sprouts contains 2 grams of fiber. By adding Brussels sprouts to your diet, you can easily maintain your daily need for soluble fiber. Roast Brussels beans or cook them and add to your salads.
Oranges: Oranges are one of the best foods high in soluble fiber. It can help stabilize your blood sugar levels and lower the cholesterol levels. It is also rich in other nutrients like potassium, calcium, niacin, folic acid, and magnesium. Oranges are full of vitamin C, which also helps to neutralize free radicals responsible to cause chronic diseases like cancer and other heart diseases. A medium sized orange can provide 1.8 grams of soluble fiber. Simply eat the pulp of oranges by adding it to salads. You can also prepare orange juice at home.

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Flaxseeds: In addition to fiber, flax seeds also contain omega-3 fatty acids that have numerous health benefits. One tablespoon of flax seeds can add 1.9 grams of soluble fiber to your daily fiber requirement.
Potatoes: Potatoes are a good source of fiber and high on carbohydrates. They help to clear cholesterol from the blood vessels. Additionally, potatoes are also a good source of vitamin C and B6 which help reduce free radicals, as well as carotenoids that help to maintain the proper functioning of the heart. A meager potato can add 1.1 grams of soluble fiber to your diet.
Broccoli: Again, a rich source of fiber and also disease-fighting phytochemicals. Half a cup of broccoli can add 1.2 grams of soluble fiber to your diet. You can eat broccoli as it is or include it in your salads.
Apple: Apples are a great source of fiber and vitamin C. One medium apple can add 1.3 grams of soluble fiber to your diet. Apples also contain polyphenols which can have multiple health benefits. Use it in salads or eat it like it is. An apple a day can keep the doctor away.
Avocado: Avocados are a rich source of soluble fiber, Vitamin K, B6, folate, and potassium as well as good monounsaturated fats. It also helps lower your risk of colon cancer and metabolic syndrome and is effective in weight loss. A medium-sized avocado can provide 6.7 grams of soluble fiber. You can add half a cup of avocado to your salads, sandwiches, and milkshakes
Artichoke: Artichokes are one of the best sources of soluble fiber. One medium sized artichoke can add a whopping 6 grams of soluble fiber to your diet. Artichoke contains a unique form of fiber called inulin. It is also high in protein, antioxidants, and other therapeutic potentials as well. You can use cooked artichokes in grilled sandwiches and salads.