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Fiber Facts|Food & Nutrition

Top 10 Foods High in Soluble Fiber

Fiber’s an essential part of any diet—so much so that the FDA recommends women get about 25 grams of fiber per day and that men get 38 grams. This includes fiber that’s both soluble (able to dissolve in water) and insoluble (unable to do so). 

However, experiencing certain digestive conditions may require that you stick to one or the other. For example, it’s important for some IBS patients to eat only soluble fiber, or else things can get really uncomfortable.

Looking to add more soluble fiber to your diet, but don’t know where to start? Read on for 10 foods high in this beneficial nutrient.

What is soluble fiber?

There are two basic types of fiber: soluble and insoluble. Soluble fiber dissolves in water and then turns into a gel-like substance that nourishes the good bacteria in your gut. In doing so, it’s super helpful for helping the way we absorb water and nutrients from our food, which improves the way we poop. 

There are fiber supplements that can increase your soluble fiber intake, like Bellway’s all-natural, plant-based fiber.

It also benefits many systems of the human body, including our digestive, circulatory, and immune systems.

What foods are high in soluble fiber?

If you’re looking to increase your intake of soluble fiber, consider boosting your diet with these foods, which contain high amounts of the fiber (according to findings by the USDA and Dietitians of Canada):

  1. Black beans: 5.4 grams of soluble fiber per ¾ cup
  2. Lima beans: 5.3 grams per ¾ cup
  3. Pinto beans: 3.2 grams per ¾ cup
  4. Kidney beans: 3.0 grams per ¾ cup
  5. Tofu: 2.8 grams per ¾ cup
  6. Oats: 2.2 grams per cup
  7. Avocado: 2.1 grams per half of the fruit
  8. Brussels sprouts: 2 grams per cup
  9. Sweet potatoes: 1.8 grams per ½ cup
  10. Broccoli: 1.5 grams per ½ cup

Can I take supplements to get more soluble fiber in my diet?

Sure can! There are fiber supplements that can increase your soluble fiber intake, like Bellway’s all-natural, plant-based fiber. One serving contains 5 grams of soluble fiber, thanks to its main ingredient, psyllium husk, one of the most popular sources for this nutrient. 

Even more, Bellway is safe to take every day. As you would with any supplement, be sure to confirm with a doctor that it’s right for you before adding it to your daily routine.

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