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Foods High in Soluble Fiber

Fiber, or roughage, is the part of plants that our bodies can't digest. Fiber is either soluble or insoluble. Insoluble fiber doesn't dissolve in water. It encourages the movement of stool through the digestive system, making it useful for constipation. Whole wheat, grains and nuts are good sources of insoluble fiber. Soluble fiber can be dissolved in water and is beneficial for lowering cholesterol levels and maintaining steady blood sugar levels. Several foods contain high levels of soluble fiber.

  1. Psyllium Husk

    • Psyllium husk is also known as ispaghula and contains some of the highest levels of soluble fiber in any food at 7grams of soluble fiber per 100grams of psyllium husk. Psyllium husk is harvested from the seed of a plant native to India and Iran called the Plantago ovata. The FDA endorses 3 to 12 grams of psyllium husk as beneficial for lowering cholesterol. It is also beneficial for constipation and irritable bowel syndrome.

    Oat Bran

    • There are 5 grams of soluble fiber in 100mgs of oat bran. Oat bran lowers LDL, the "bad" cholesterol, while raising HDL, the "good" cholesterol. Oat bran also contains a compound called beta-glucan that can strengthen the immune system.

    Brown Rice

    • Brown rice is a good source of soluble fiber. Brown rice also has several health benefits. Unpolished, whole brown rice contains manganese, selenium and magnesium while retaining the aleurone layer, which is loaded with healthy fats that can reduce cholesterol. White rice has none of the health benefits of brown rice and has virtually no fiber content.

    Apples

    • Apples contain a surprising amount of soluble fiber--2.3 grams in one small apple. Apples also contain antioxidants that protect the heart from damage and aging. Another key component to apples is flavonoids. Flavonoids can reduce inflammation and prevent blood platelets from clumping together to form clots, along with regulating blood pressure and helping clear fat from the liver.

    Peas

    • There are about 2 grams of fiber in 1/2 cup of peas. Peas are beneficial for bone health and repair because they contain vitamin K, folic acid and vitamin B6. Iron is another essential element found in peas. Iron can prevent or counter anemia. Peas are also good for increasing energy because of the high levels of thiamine, niacin and vitamin C. The vitamins and minerals in peas are beneficial for ovarian and prostate health, reducing DNA damage and inhibiting nitrosamines, a compound found in meat that is carcinogenic.

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