Fruits with soluble fiber are beneficial for a healthy diet. Dietary fiber is found in all plant foods and is one of the four main types of dietary fiber. This insoluble fiber known as cellulose, is a polysaccharide which cannot be digested by humans, and passes through the body unchanged. Soluble fiber is found in foods like beans, oat bran and oatmeal. Here is the list of fruits with soluble fiber and their benefits.
Top 10 Best Sources of IBS-Friendly Soluble Fiber
10 Foods That Keep Your IBS Symptoms at Bay
If you have irritable bowel syndrome (IBS), eating foods rich in soluble fiber can improve many of the key symptoms of IBS, including gas, bloating, and abdominal pain.
Soluble fiber dissolves in water and forms a gel-like substance as it goes through your colon. This type of fiber is found in apples, citrus, berries, and other foods. It absorbs water in the intestines and, by doing so, helps relieve diarrhea. Soluble fiber foods are ideal for people with diarrhea-predominant irritable IBS (IBS-D).
With that said, not all soluble fibers are created equal. Certain short-chain soluble fibers can ferment as they pass through the intestine and increase gas and bloating. These foods are broadly classified as FODMAP (or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).
By contrast, long-chain soluble fibers are low in FODMAPs and less likely to produce gas. Low-FODMAP foods are preferred if trying to manage IBS-D symptoms.
This article lists 10 good examples of soluble fiber foods that are low in FODMAPs. Eating these with breakfast, lunch, snacks, and dinner can help you avoid or reduce IBS symptoms.
1
Avocados
Avocados are a great source of protein, healthy fats, vitamins, and soluble fiber. They do contain some FODMAPs, but, if you limit the amount you eat, they usually do not cause a problem. For most people with IBS, eating one whole avocado is usually safe.
You add avocado slices to salads or use them as a spread on sandwiches. They can even be frozen in portion sizes to add to smoothies.
Interestingly, avocado oil made from avocados is FODMAP-free.
2
Blueberries
Blueberries are on the list of fruits considered to be IBS-friendly. High in soluble fiber and low in FODMAPs, blueberries are one of the foods people can reach for to settle the stomach during an IBS attack.
Choose organic blueberries to reduce your risk of exposure to pesticides that can make your IBS symptoms worse.
Blueberries are best when eaten fresh but also can be also frozen and still retain their nutritional value.
3
Bananas
There is so much to love about bananas. They are readily available, portable, high in soluble fiber, and low in FODMAPs when they are not too ripe. They make great snacks between meal and, like avocados, are perfect to add to smoothies.
However, be careful to choose bananas that are not too ripe or soft. As a banana ripens, it accumulates a type of FODMAP called oligofructan. Eating an overripe banana can make your IBS worse if you are sensitive to FODMAPs.
4
Brussels Sprouts
Many people avoid Brussels sprouts out of fear they will make them gassy. And, while it is true that eating too many Brussels sprouts can cause gas, the vegetable is low enough in FODMAPs that you can usually eat a small portion without any problem.
Brussels sprouts are an excellent source of soluble and insoluble fiber. A single serving packs enough vitamin C to meet your daily needs.
Many people find that eating a small portion of Brussels sprouts to begin with and gradually increasing the intake can reduce the risk of gas. Cooking Brussels sprouts also makes them easier to digest.
5
Carrots
Nutritionists recommend eating colorful fruits and vegetables and for good reason. They are high in plant-based compounds called phytonutrients that offer many health benefits. Carrots contain a type called carotenoids that are good for the eyes and are used by the body to make vitamin A.
Carrots are a no-FODMAP food and contain a healthy mix of soluble and insoluble fiber. Cooking them makes them more digestible than eating them raw.
6
Green Beans
Green beans are an inexpensive, easy way to put soluble fiber into a meal. They are a great source of vitamin C and potassium and are rich in antioxidants that help prevent long-term damage to cells.
Green beans can be eaten raw but are easier to digest when steamed, stir-fried, or roasted in the oven.
Serving size is important when eating green beans. Green beans contain sorbitol, a type of FODMAP known as a polyol. Eating more than a 1/2-cup serving can trigger IBS symptoms in some people.
7
Chickpeas
Chickpeas, also known as garbanzo beans, are packed with nutrients and soluble fiber and are a great source of protein as well. Although most legumes are high in FODMAPs, chickpeas can be enjoyed on a low-FODMAP diet if they are canned, well-rinsed, and limited to a small portion.
Chickpeas are also a good source of vitamin B6 and folate, providing around 14% of your daily needs with each 1-cup serving.
Chickpeas can be sprinkled on salads, blended into hummus, or roasted in olive oil for a tasty snack.
8
Eggplant
Eggplants are low in FODMAPs and an ideal choice for any IBS-friendly diet. Eggplants are also low in calories and a good source of manganese, folate, and potassium.
Eggplants contain both soluble and insoluble fiber.10 You can reduce some of the insoluble fiber by peeling the skin. Roasting eggplant in olive oil makes it both tasty and easy to digest. You can even puree it into baba ganoush.
Avoid breading or deep-frying eggplant, which is all but certain to trigger IBS symptoms.
9
Oatmeal
Oats are an excellent source of soluble fiber. They are also relatively low in FODMAPs when eaten in moderation. Because oatmeal contains fructan, a type of oligosaccharide, you should limit yourself to a 1-cup serving if you are FODMAP-sensitive.
A nice thing about oatmeal is that it can be prepared ahead for a quick and easy meal when you are on the go. On a bad IBS day, oatmeal can even work for dinner.
10
Kiwi
Kiwis are no longer the exotic fruit they once were and now are today found on most grocery store shelves. They are sweet but not too sweet and offer many health benefits. Not only are kiwis high in vitamin C, but they are also rich in nutrients like vitamin K, vitamin E, folate, and potassium.
Kiwis contain an equal mix of soluble and insoluble fiber. And, unlike apples, cherries, pears, and watermelon, kiwis are considered a low-FODMAP food.
10 High Soluble Fiber Foods
If you had to give an award to “World’s Sexiest Nutrient,” I’m not sure what would win, but it probably wouldn’t be fiber. Especially soluble fiber. But TBH that’s pretty unfair of us. Fiber offers your body a ton of health benefits (reduced risk of chronic disease, boosted metabolism, reduced inflammation, and better heart and gut health), and unlike protein, you’re probably not eating enough of it.
Insoluble vs. Soluble FIber: What’s the difference?
Understanding the difference between soluble vs. insoluble fiber is a key part of eating for optimal gut health. For starters, there are two types of fiber you should be eating regularly: soluble and insoluble. But what’s the difference, you may ask? Well, soluble fiber dissolves in water and forms a gel-like substance as it makes its way through the intestines.
What foods contain the highest amount of soluble fiber?
Think oats (oatmeal and oat bran), fruits, such as apples and pears (with the skin on) and berries, beans, and legumes (lentils, black beans, chickpeas), as well as most nuts and seeds.
What foods contain insoluble fiber?
Meanwhile, insoluble fiber does not dissolve in water and can actually speed up digestion. Think whole wheat and wheat bran, other whole grains like brown rice and barley, and many vegetables, including celery, carrots, and zucchini, plus leafy greens such as spinach or lettuce. Insoluble is pretty much the roughage from fruits and veggies that sweeps out your insides and bulks up your stools for regular BMs. On the other hand, “soluble fiber gets its name because it is soluble in water,” says Marjorie Nolan Cohn, RDN, founder and owner of MNC Nutrition, LLC in Philadelphia and spokesperson for the Academy of Nutrition and Dietetics.
What are the benefits of high soluble fiber foods?
Basically, soluble fiber absorbs water, swells, and creates a gel-like substance during digestion, Nolan Cohn says. That keeps BMs moving, but it also has another power: to keep your heart healthy. “Along with water, the gel-like structure can also absorb fatty acids, so it has an added benefit of reducing cholesterol,” she says.
Soluble fiber is also useful in slowing digestion, something that helps regulate blood sugar levels, says Nolan Cohn. A stable release of glucose into your blood helps prevent blood sugar dips and spikes that trigger hunger and mess with the hormones that play a role in appetite control. Finally, like all fiber, soluble feeds your GI bacteria, and we’re all about a healthy gut these days.
What are the best foods high in soluble fiber?
Here’s the thing: Fiber-rich foods are going to include both insoluble and soluble fiber—some simply have more of one and less of the other. Don’t stress too much about specific soluble fiber counts; it’s difficult to tell how much soluble fiber specifically is in foods since nutrition labels usually just include total fiber. Aim for 25 grams of total fiber a day, says Nolan Cohn, and you’ll be good.
However, if you want to hedge your bets and ensure you’re getting lots of soluble fiber in the mix, here’s a list of high-fiber foods that generally have a decent amount of soluble fiber, too:
What foods contain the highest amount of soluble fiber?
1. Oats
Fiber: 4 grams per cup (cooked)
There’s a reason why “reduces cholesterol” or “is good for heart health” is slapped on oatmeal labels: the cereal contains a type of soluble fiber called beta-glucan, which is what gives it its creamy consistency.
2. Black Beans
Fiber: 17 grams per cup
No matter what type of bean you love best, they’re all winners here. But black beans win out, says Nolan Cohn. “One cup of black beans has five grams of soluble fiber—that’s a lot,” she says. Others that get close are navy, red, and kidney beans.
3. Lentils
Fiber: 16 grams per cup (cooked)
If you don’t routinely eat lentils, you’re missing out. Not only are they the perfect source of protein in those grain and veggie bowls you’ve been loving on lately (you know, the ones with the to-die tahini sauce), but they’re also packed with soluble fiber, says Nolan Cohn.
4. Chia
Fiber: 10 grams per 1-oz serving
Chia seeds are little fiber bombs. One tip-off is that it contains soluble fiber: when mixed with liquid, chia takes on the gel-like texture that makes it so excellent in chia puddings.
5. Flaxseed
Fiber: 3 grams per tablespoon
Plant-based bakers know that by mixing water with ground flax, you can make a “flax egg.” That’s soluble fiber at work, folks. (Oh, BTW, if you’re on the keto diet, know that the tablespoon has 3 grams of carbs and 3 grams of fiber. That means 0 net carbs—making flaxseed a good way to get more fiber into a diet where fiber may be lacking.)
6. Barley
Fiber: 6 grams per cup (cooked)
This is another whole grain that wins accolades for its ability to help control blood sugar and appetite. It’s also the highest fiber whole grain out there, according to Oldways Whole Grains Council.
7. Brussels sprouts
Fiber: 3 grams per cup (raw)
The veggie joins others like broccoli and cabbage as good sources of fiber. If you’re not into the whole ordeal of chopping up your sprouts, buy pre-shredded bags of the veggie to sauté, throw on a pizza, or toss with olive oil and roast.
8. Avocados
Fiber: 9.25 grams per fruit
Aside from being our favorite topping to spread on toast, avocados are loaded with health benefits like healthy monounsaturated fats, potassium, vitamin E, and dietary fiber. Plus, they’re filled with magnesium, which can help you get a better night’s sleep.
9. Sweet Potatoes
Fiber: 6.6 grams per cup
The humble sweet potato is one of a dietitian’s favorite foods for its boatload of health benefits, as they’re a great source of vitamin A, which helps keep skin glowing, and potassium, which helps regulate fluid balance, muscle contractions, and nerve signals. Not to mention, it’s one of the top 10 anti-inflammatory foods some of the longest-living people in the world eat daily in the Blue Zones, and it’s a great high-fiber food for a healthy heart.
10. Broccoli
Fiber: 2.5 grams per 100-gram serving
If your parents always said that you should eat more fiber-rich vegetables like broccoli, they weren’t exactly wrong. After all, the veggie is loaded with essential nutrients like folate, vitamins A, C, B6, and K. Plus, the fiber helps support a healthy metabolism, too.
Top 7 Soluble Fiber Foods + Their Benefits
Fiber is a type of material found in carbohydrates that the human body cannot digest. We get two types of fiber from our diets: soluble fiber and insoluble fiber. Most carbohydrate foods that are high in fiber contain both types, although foods tend to be higher in one kind or another.
What are the benefits of soluble fiber? Soluble fiber attracts water, creating a gel-like consistency in the digestive system that helps slow down digestion, keeps you feeling full between meals and “regular.” It also promotes heart and metabolic health.
Eating soluble fiber — found in high-fiber foods like whole grains, legumes, vegetables and fruit — can help lower blood cholesterol and glucose levels, offering some protection against metabolic syndrome, weight gain and conditions like diabetes.
What Is Soluble Fiber?
The definition of soluble fiber is fiber that dissolves in water and is viscous and fermentable. Insoluble fiber is different than soluble fiber because it does not dissolve in water and remains intact while it travels through the digestive system.
One way you can tell if a food is higher in soluble fiber than insoluble fiber is to add water to it. If it appears to absorb water and become gel-like, which happens with foods like flaxseeds or oatmeal, then it contains a good deal of soluble fiber.
What are the best soluble fiber foods? Some soluble fiber foods include oat bran, barley, seeds and legumes like lentils or navy beans. That’s not all. Read on for a lengthier list of soluble fiber foods below.
Health Benefits
1. Promotes Cardiovascular Health
What is soluble fiber good for when it comes to heart health? Studies suggest that eating a diet that’s high in soluble fiber may help lower your risk of developing high cholesterol and heart disease. Research links soluble fiber to lower total and LDL cholesterol levels because soluble fiber binds to cholesterol particles and ushers them out of the body. It can also interfere with the reabsorption of bile acids in the intestines, which are high in cholesterol and released into the intestine by the gallbladder to help with the digestion of fats.
While there are several kinds of soluble fiber, studies suggest that there isn’t much difference in terms of how they positively impact cholesterol. An example of a high-fiber diet that is linked to cardiovascular benefits is the Mediterranean diet, which includes healthy foods like vegetables, legumes, whole grains and nuts.
2. Improves Digestion and Promotes Gut Health
Both types of fiber for important for promoting gut health, preventing constipation by bulking stool, clearing out the digestive system and feeding beneficial “probiotic” bacteria.
Does soluble fiber get digested? Soluble fibers are considered to be prebiotic. This means they are broken down by bacteria in the colon. Soluble fiber helps “feed” beneficial bacteria in the human gut and is fermented by good bacteria that have many roles for promoting health. This process of fermentation can wind up causing gas and bloating in some people but otherwise is a very health-promoting process.
Which fiber is best for diarrhea? If you struggle with loose stools it’s best to focus on increasing soluble fiber intake. Insoluble fiber may make diarrhea worse since it tends to speed up transit time of food through the intestines. On the other hand, if you deal with constipation, increasing insoluble fiber in your diet is a natural way to help reverse the problem.
3. Helps with Metabolic Health and Weight Management
There’s plenty of evidence that diets high in fiber are protective against metabolic syndrome, a condition marked by high levels of belly fat, high triglycerides, low beneficial HDL cholesterol, high blood pressure, high blood sugar and sometimes obesity.
Soluble fiber found in carbohydrate foods helps prolong stomach emptying, partially by absorbing water in the stomach and intestines. This increases the feeling of fullness and helps release sugar into the blood more slowly. Because soluble fiber foods can promote satiety, they may help to control your appetite, reduce cravings or snacking between meals, and help with weight loss.
4. Helps Stabilize Blood Sugar Levels
Studies suggest that when it comes to metabolic health, benefits of soluble fiber include its ability to not only lower blood cholesterol and triglycerides, but also blood glucose (sugar) levels. Eating a high-fiber diet can promote insulin sensitivity and help reduce inflammation and prevent obesity, both of which are risk factors for developing type 2 diabetes.
Soluble Fiber vs. Insoluble Fiber
Compared to soluble fiber, insoluble fiber is recommended more for relieving constipation since it adds bulk to the stool and helps move food through the gastrointestinal tract. Insoluble fiber is also beneficial for helping clear out carcinogens and unhealthy particles from the GI tract. That is why it can help prevent diverticulitis, heart disease, diabetes and even colorectal cancer. Insoluble fiber cannot be fully broken down or digested in the GI tract — therefore some people feel that calories from fibrous foods shouldn’t “count” toward their daily calorie intake.
Among the best insoluble fiber foods are wheat bran, oat bran, beans, legumes, vegetables and whole grains. Some of the top insoluble fiber vegetables to include in your diet for digestive health and other benefits are okra, green peas, turnips and radishes.
Top 7 Soluble Fiber Foods
The USDA recommends that adult men get 30 grams or more of total fiber per day, and adult women aim for 25 grams or more. Yet studies suggest that most Americans typically get less than 15 to 16 grams of total fiber on most days.
You don’t need to spend too much time thinking about how many grams you are getting of each type of fiber, as long as you eat a variety of high-fiber foods and don’t struggle with diarrhea or constipation on an ongoing basis. That said, you may want to specifically focus on increasing your soluble fiber intake if you need help lowering your LDL cholesterol. Consuming five to 10 grams of soluble fiber per day has been shown to help reduce LDL cholesterol levels.
Wondering if potatoes are high in soluble fiber? Are bananas soluble or insoluble fiber?
Let’s take a look at this top soluble fiber foods list:
- Psyllium husk
- Flaxseeds
- Passion fruit
- Whole grains like barley, oats/oat bran, amaranth, etc.
- Lentils and other legumes like green peas
- Beans including black, kidney, white, lima and navy beans, edamame, etc.
- Tofu and tempeh (fermented soy products)