Soluble fiber is one type of fiber that absorbs water to form a gel-like material inside our digestive system to slow down digestion. It is soft, sticky and helps lower glucose levels and blood cholesterol. Soluble fiber also aids in weight management by making you feel full. The recommended amount of foods high in soluble fiber intake is 10-25 grams daily to obtain its benefits.
Grains are highest in soluble fiber. One service of oatmeal provides 2 grams of soluble fiber and a serving of bran cereals contain about 3 grams of soluble fiber. Whole wheat spaghetti, bulgur, barley and wheat germ includes 4 grams of dietary fiber of which 1 gram is soluble fiber.
2. Green Plantain
Green plantains contain a total dietary fiber of 6.0 grams per 100 grams of which 5.8 grams is soluble fiber. Aside from reducing constipation problems, green plantains carry more vitamin A (1,127 IU) that plays a very important role in enhancing skin complexion, keeping a healthy mucosa and visual cycle.
Blackberries are one of the high-fiber source available in fruits. The total dietary fiber present in ½ cup of blackberries is 3.8 grams; 3.1 grams comes from soluble fiber. If you also want to increase your intake of other essential nutrients such as vitamins C and K, potassium, folate and magnesium, one cup serving of blackberries is more than enough.
4. Lima Beans (Cooked)
One cup of cooked lima beans contains 13.2 grams of total dietary fiber of which 7.2 grams is soluble fiber. Apart from its excellent fiber per serving, it also has notable nutrients such as folate, protein, copper, manganese (which helps in energy production), B2 and B6. Women can also get 25% of their daily recommended iron from lima beans.
5. Flax Seed
A little flax seed has tons of important nutrients to maintain a healthy body. Its soluble fiber content per 10 grams is 1.2 grams. An unbalanced diet can build up to 15 pounds of waste in your colon. Include flax seeds in your diet to get rid of those unwanted waste.
Eating one medium orange a day is definitely a good idea in keeping your body healthy. It has 2.6 grams of soluble fiber that helps stimulate our digestive system and relieve constipation. High fiber intake is also beneficial to lower the risk of cancer. Oranges are low in calories and promote healthy and clear skin too.
7. Broccoli (Cooked)
Broccoli is a great source of dietary fiber. It can cure nearly all stomach and digestive disorders because of its high fiber content. It has at least 1 gram of soluble fiber per serving and contains unique mixtures of nutrients, minerals, organic compounds and vitamins such as vitamin C, vitamin E, vitamin A and certain amino acids that give lots of health benefits.
8. Prunes (Dried)
Dried prunes have been among the famous digestive remedies for years. Three medium dried prunes contain 1.0 gram of soluble fiber essential for a healthy bowel movement. It is also a good source of iron. Young women can get 32% of their daily fiber requirement by eating a 3/4 cup of dried prunes and young men can get more than 25% of their daily fiber allocation.
10. Carrots (Cooked)
A ½ cup of cooked carrots is loaded with 2.0 grams of dietary fiber and contains 1.1 grams of soluble fiber that helps get rid of too much cholesterol in your blood. It also carries bad cholesterol out with your stool. The carrot’s soluble fiber also stabilizes blood glucose levels.
A medium grapefruit provides 2.4 grams of soluble fiber. You must eat the whole fruit and never discard its connective membranes because it is where its soluble fiber develops. It has no fat, calories and is cholesterol-free. You can also eat this to lower down your cholesterol level. Red and pink grapefruits contain a cancer-preventative phytonutrient called lycopene.
Take Away Message
Although there are many fiber supplements available in the drugstore or supermarket, it is always best to get fiber from natural and organic foods. You can only get a small amount of your needed fiber when taking fiber supplements and most of them are synthetic. The foods listed here are the best and right ways to get the fiber you require.