While many of us know the importance of fibre in our diet, we often struggle to consume an adequate amount due to our busy lifestyles and the rush to complete daily tasks. However, getting enough fibre is crucial for maintaining a healthy digestive system. It is important to note that two types of fibre – soluble and insoluble – are necessary for a balanced diet. Soluble fibre foods are particularly essential for maintaining gut health. They don’t limit their benefits to gut health but, in turn, offer various health benefits, such as strengthening the immune system and reducing anxiety, and the list is never-ending. Read further to know more about foods that are loaded with this health-beneficial nutrient that can boost your health 360 degrees. Keep reading.
Best Soluble Fiber Foods to Eat
Although the name “soluble fibre” may not sound appetising, many foods you enjoy, such as avocados, sweet potatoes, kidney beans, oats and more, come under the label fiber rich foods. Both soluble and insoluble fibre is essential for promoting healthy digestion, aiding in weight loss, and reducing the risk of certain cancers. Moreover, consuming soluble foods high in fibre can provide additional health benefits that might encourage you to incorporate more of these foods into your diet. This article has enlisted some of the best foods you might consider including in your diet. See the list below.
1. Black Beans
Regarding high fibre and protein content, black beans top the list. These beans possess pectin, which is a form of soluble fiber that, when it comes in contact with water, forms a gummy-like structure. Due to this, it makes you feel full for a longer duration of time and prevents you from overeating. Along with high fibre content, they are almost fat-free, low in calories, and filled with iron and protein.
Fiber Content – 1 Cup carries approximately 4.8g of soluble fibre.
Health Benefits
- It helps in keeping the heart healthy
- Supports weight loss
- Decreases blood pressure
- Regulates diabetes
2. Avocados
Avocados are an exceptional fruit due to their soluble and insoluble fiber content, which works getting in levelling up your body’s nutrition content. Additionally, avocados provide a wealth of other essential nutrients. For instance, avocado is an excellent pantothenic acid, folate, vitamin K, and copper source. Moreover, the bright green hue of avocados comes from lutein and zeaxanthin, two potent antioxidants that promote healthy eyesight.
Fiber Content – 1 Avacado supplies you with 1.4g of soluble fiber
Health Benefits
- Helpful for gut health
- Reduces the risk of heart diseases
- Promote healthy body weight
- Rich source of antioxidants
3. Sweet Potato
If you’re looking for a nutritious and satisfying way to indulge your sweet tooth, sweet potatoes are an excellent option. They fall under the high soluble fibre foods list and are enriched with essential nutrients like potassium, vitamin B6, and more. They are highly brought to use due to their anti-inflammatory foods that support a healthy-looking body.
Fiber Content carries around 1.2g of soluble fibre in 100g of cooked sweet potato.
Benefits –
- Supports healthy vision
- Helps improve brain function
- Upgrades Immune system
- Boost gut health
Also Read:- Health Benefits of Sweet Potato
4. Broccoli
Broccoli comes from a cruciferous vegetable family that thrives in cool weather conditions. This dark green colour vegetable is rich in vitamin K, which aids in blood clotting, as well as folate, potassium, and vitamin C. In addition, it is counted among soluble fiber vegetables, and the amount of fibre carried by broccoli may promote gut health by providing nourishment for beneficial bacteria in the large intestine. As a result, these bacteria can generate short-chain fatty acids like butyrate and acetate, which benefit the body.
Fiber Content – One-half cup of cooked broccoli (92g) contains around 1.5g of soluble fibre.
Benefits –
- Reduce inflammation
- Support heart health
- Promotes healthy digestion
- Lowers constipation
Also Read – Sabudana Benefits, Nutrition, you should know
5. Kidney beans
Kidney beans derive their name from their unique shape and are part of one of the most loved dishes of Punjabis, and now everyone’s favourite – Rajma chawal. These beans are an excellent source of dietary fiber, complex carbohydrates, and protein, with almost no fat content, and also contain calcium and iron. In particular, they are rich fiber specifically pectin.
Fiber Content – Cooked kidney beans contain 3g of fiber per quarter cup (133g)
Benefits –
- Lowers Cholesterol levels
- Regulated blood sugar
- Supports bone health
- Rich in antioxidants and fiber
Also Read:- Kidney Beans Health Benefits
6. Figs
Talking about figs, they are tiny-looking bundles of goodness for better health. They are highly palatable and contain essential nutrients like calcium, magnesium, potassium, vitamin B and more on the list. Regarding soluble fibre fruits, figs book one of the top slots. Fresh and dried versions of figs are a good source of soluble fiber, which slows food movement via the intestines permitting more duration for nutrient absorption. Research suggests having fiber rich foods might prevent you from facing a number of health issues.
Fiber Content – One-fourth cup (37g) of dried figs contains 1.9g of soluble fiber.
Benefits –
- Promote bone health
- Aids in weight loss
- Controls blood sugar levels
- Improves digestion
Also Read:- Benefits of Figs
7. Apricots
Apricot might be small-looking yellow-orange fruits, but the health benefits and flavours it provides are amazing. They are a great source of dietary fibre that can benefit your digestive system. Their fiber content comprises roughly equal parts of soluble and insoluble fiber. Fiber helps your digestive tract retain water and promotes the growth of beneficial bacteria, whereas insoluble fiber helps maintain healthy gut bacteria levels.
Fiber Content – Taking three apricots will provide you with 1.4g of soluble fiber.
Benefits –
- Improves digestion
- Betters vision
- Upgrades gut health
- Boost skin quality and texture
Also Read:- Benefits of Apricot (Khubani)
8. Apple
Apples fall into the category of widely consumed fruit globally, with some types being sweet while others may have a sour taste. The proverb “an apple a day keeps the doctor away” has some credibility, as consuming apples is linked to a decreased risk of numerous chronic illnesses. Apples are rich in various vitamins and minerals and contain a significant amount of soluble fibre known as pectin. The consumption of apple pectin may offer several health advantages and assists in maintaining a healthy body.
Fiber Content – On average, a medium-sized apple contains 1g of soluble fiber.
Benefits –
- Supports weight loss
- Maintains a healthy heart
- It might assist in lowering the risk of diabetes.
- Elevate gut health
Also Read:- Vitamin D Foods List
9. Oats
Oats are a highly adaptable and nutritious grain that can be utilised to create various food items, including breakfast cereals, bread, scones, flapjacks, and fruit crumbles. The presence of beta-glucan (a type of soluble fiber) in oats has been linked to decreased levels of LDL (harmful) cholesterol and better regulation of blood sugar. Research suggests that consuming 3 grams of oat beta-glucan regularly can lower the risk of heart disease.
Fiber Content – A three-fourth cup of dry oats supplies 3g of soluble fibre.
Benefits –
- Lowers cholesterol level
- Controls blood sugar
- Reduces the risk of asthma
- Boost gut health
Also Read:- Oats Health Benefits
10. Chia seeds
Everyone is aware of one popular benefit of chia seeds that they assist in shedding extra weight. The reason is that it supports weight loss and other health benefits due to dietary fibre, soluble and insoluble fiber. Adding to this, Chia seeds are rich in soluble fibre and mucilage, a gel-like substance that gives moistened chia seeds their sticky texture. These fibre types are known to have several health benefits, such as reducing LDL cholesterol levels, slowing digestion to prevent blood sugar spikes, and promoting satiety.
Fiber Content – One tablespoon of chia seeds provides 4 grams of soluble fiber.
Benefits –
- Improves blood sugar level
- Support weight loss
- It might lower the risk of heart diseases.
- It contains crucial bone nutrients.
Also Read:- Health Benefits of Chia Seeds
11. Hazelnut
We don’t expect a surprised reaction when we say among the lot of tree nuts, nut-like hazelnuts are the most nutritious snack option to include in your diet. They are a great source of soluble fibre, with almost one-third of their fibre content being soluble. They can be consumed raw, roasted, or even ground into a paste or butter for desserts such as chocolate. Hazelnuts also provide unsaturated fats, thiamine, iron, and vitamin E, which can aid in reducing bad cholesterol levels.
Fiber Content – Consumption of around ¼ cup of hazelnut will provide you with 1.1g of soluble fiber.
Also Read:- Hazelnut Health Benefits
Benefits –
- Protect against cell damage
- Improve insulin sensitivity
- Lower inflammation
- Support healthy bowel movement
12. Berries
In the berries family, raspberries and blackberries are exceptionally high in soluble fiber, making them excellent sources of dietary fiber. Berries provide a substantial amount of this essential nutrient to boost the body’s overall nutrition. In addition, these fruits are packed with vitamins, minerals, and antioxidants, which contribute to a healthy diet. Berries can be used as a nutritious snack or added as a topping to oatmeal, pancakes, and other foods.
Fibre Content – If you take one cup of mixed berries, they will supply you with in between 0.3 – 1.1g of soluble fiber.
Benefits –
- Improve blood sugar
- Excellent for skin
- assist s in keeping the arteries healthy
- Fight Inflammation
Also Read:- Benefits of Dry Fruits
The Bottom Line
Including a good percentage of fiber in your diet is a popular recommendation for individuals who are conscious about their health, and with good reasons. High-fiber foods offer several health benefits and are typically nutrient-rich whole foods. Additionally, certain foods are exceptionally high in soluble fiber, vital in maintaining a healthy heart. To support your journey towards a healthier lifestyle, we have compiled a list of fiber rich foods, such as berries, avocados, kidney beans, and apples. Incorporating these foods into your diet can better regulate your blood sugar and cholesterol levels. I hope that this article will assist you in improving your overall health.
