Top 20 foods high in Soluble fiber

Soluble fiber doesn’t sound like something you’d like to eat, but to name a few, it’s in plenty of the food you know and loves, including avocados, sweet potatoes, and black beans. Both soluble and insoluble fibers are essential for safe digestion, weight loss, and cancer prevention

Good Sources of Fiber Soluble

Most plant foods contain some soluble, but varying quantities of fiber. Beans, peas, and oat products are the best soluble fiber foods according to Canadian Dietitians. Here are some of the examples of products that are the lowest insoluble fiber include

  1. Black beans: 5.4 grams Cup 3/4
  2. Lima beans: 3/4 cup 5,3 grams
  3. Soy nuts: in 1/4 cup, 3.5 grams
  4. Navy beans: for 3/4 cups, 3.3 grams
  5. Pinto beans: in 3/4 cup, 3.2 grams
  6. Purple passion fruit: in 1/2 cup, 6.5 grams
  7. Oat bran: 2.2 grams, cooked in a 3/4 cup
  8. Oatmeal: 1.4 grams, cooked in 3/4 cup,
  9. Avocado: 2.1 grams per half of fruit
  10. Brussels sprouts: 2 grams, cooked in 1/2 cup
  11. Dry figs: 1.9 grams per 1/4 cup
  12. Oranges in one medium fruit: 1.8 grams
  13. Sweet potato: 1.8 grams in 1⁄2 cup, baked, skinless
  14. Asparagus: 1.7 grams, cooked in 1/2 cup
  15. Turnips: 1.7 grams cooked in 1/2 cup,
  16. Cooked broccoli: 1.2-1.5 grams per 1/3 cup,
  17. Apricots: 1.4 grams in three skin-rich fruits
  18. Nectarines: 1.4 grams in half fruit
  19. Broccoli: 1.5 Grams per half cup of cooked broccoli (92 grams)
  20. Pears: 1.5 Grams per median pear

Unlike insoluble fiber, soluble fiber also raises the number of stools and lets the products move through the digestive system. Yet their particular mechanism has broader health benefits. Those include heart health benefits, weight maintenance, blood glucose management, and gut health benefits.

Article Categories:
Food · Fruits · Vegetable · Wellness

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