Soluble fiber makes up for a healthy diet. There are a number of fruits, vegetables, seeds and grains which make for high dietary soluble fiber sources. There are numerous health benefits that foods high in soluble fiber list offer for the promotion of a healthy body. Intake of foods with the highest soluble fiber aids towards a decreased risk of heart diseases helps in controlling irritable bowel syndrome (IBS), helps in lowering cholesterol levels, and is also beneficial towards better control of diabetes among individuals. Although we might be aware of the importance and benefits of soluble fiber foods, it often becomes a difficult task to select foods which are tasty and also high in dietary soluble fiber. And it is for this reason that we have got you covered with the list of some of the top soluble fiber foods to include in your diet.
What is dietary fiber?
Dietary fiber essentially refers to roughage. These are parts of plant foods that the human body cannot absorb. The human body is unable to break the fiber down, and as a result it cannot be digested. Furthermore, dietary fiber is often distinguished between soluble and insoluble fiber. Soluble fibers are those that are able to dissolve in water and form a gel-like substance. Whereas, insoluble fibers are those that do not dissolve in water and thus slows down the digestion process of the body, and increase stool bulk.
Benefits of consuming foods high in soluble fiber
There are a number of foods with most soluble fiber. We are aware that high-fiber food intake is beneficial for our body, here are some of the health benefits you should be aware of when it comes to the inclusion of soluble dietary fiber in your diet:
- Normal bowel movements- Intake of soluble dietary fiber in food helps in increasing the size and weight of stool, as well as softens it, which in turn is easier to pass and decreases one’s chances of constipation.
- Lowers cholesterol levels- Studies have found that foods with most soluble fiber help lower the total blood cholesterol levels, as it lowers the low-density lipoproteins.
- Controls blood sugar levels- An intake of soluble fiber foods is beneficial for diabetic patients as it slows down the rate of sugar absorption in the body, and thus helping improve blood sugar levels.
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Check out some of the food items which are high in soluble fiber
Oats
Probably one of the most versatile food items out there, which is a great source of soluble fiber, oats is one of the foods with the highest soluble fiber. Oats contain beta-glucan, which is a form of soluble fiber associated with the reduction of LDL cholesterol and helps in improving blood sugar levels. Begin your day with a breakfast high in soluble dietary fiber, as you consume oats in the form of cereals, pancakes, or fruit crumbles.
Black beans
Rich in protein and low in calories, black beans are a great source of soluble fiber for those who are also health conscious. An amazing source of soluble dietary fiber to add to your diet, black beans contain pectin, which is a form of soluble fiber that becomes sticky and gel-like in water. Moreover, black beans also help the body to absorb more nutrients, and is overall a power packed soluble fiber food.
Brussel sprouts
A vegetable packed with not on vitamins, minerals and various cancer-fighting agents, brussel sprouts is also one of the top soluble fiber foods. Make yourself a nice bowl of salad with brussel sprouts, that is not only delicious but also equally beneficial for your gut health.
Pears
A fruit that is delicious and refreshing, pears are a great source of soluble fiber. Among the foods with the most soluble fiber, pears are also a good source of vitamin C, potassium and various other antioxidants. Pectin is the main component of soluble dietary fiber in pears, and due to the high levels of fructose and sorbitol, pears can at times have a laxative effect. Extremely beneficial for those suffering from irritable bowel syndrome (IBS), a moderate intake of pears is recommended.
Chia seeds
Chia seeds have a texture very similar to that of flax seeds and are among the foods with most soluble fiber. One of the top soluble fiber foods, which is also rich in omega-3 fatty acids, chia seeds can be incorporated into a number of dishes. Make yourself a delicious pudding, or add it to your smoothie bowl, chia seeds are truly versatile.
Disclaimer: Before you get started on including foods high in soluble fiber in your diet, do consult with your family physician or nutritionist. Individual reactions to the food items may vary, and what may be beneficial to one person could have potential adverse effects for another. The information provided above is a compilation of the general benefits that foods with high soluble fiber have, and may not apply to every body type. Always prioritise personalised medical advice to ensure your specific health needs.