Soluble Fibre Foods

What are soluble fibre foods?

Soluble fibre foods are essential for a healthy diet, being a great and natural way to lower the levels of LDL cholesterol. Soluble fibre foods are required to keep the digestive system healthy. It can also help moving food at a slower speed through the stomach, making you feel fuller longer and helping you maintain or reach an ideal weight with less effort.


Soluble fibre foods examples

Whole Grains
whole grain - soluble fibre foods
The highest of the soluble fibre foods in the grain category is oat. Ingesting half a cup of cooked oat bran or oatmeal for your breakfast is the best way to get that amount of soluble fibre foods you need, especially if you can mix it with some fruit also high in soluble fibre. Barley is another kind of grain with good levels of soluble fibre that can also be cooked as a cereal.


prunes and pears - soluble fibre foods
Prunes, pears and citrus fruit (like oranges or grapes) are the highest soluble fibre foods in the fruit category. Other fruits with nice levels of soluble fibre include nectarines, peaches, plums, apples, bananas and blackberries. It’s a good thing that fruit can be eaten in many ways. You can mix some of your favorite fruits together to create an easy way to add to your daily soluble fibre intake. You can also put them into a low-fat yogurt (and oat-packed granola) to prepare a healthy meal, great for soluble fibre intake. Finally, maybe taking along fruit to eat when hungry for a snack may be just the fast food Mother Nature intended for us.


Legumes, Seeds and Nuts
beans and lentils - soluble fibre foods
Legumes are, without a doubt, the best soluble fibre foods. Half a cup of cooked legumes can provide as much of it as three pieces of fruit. While lima and kidney beans are at the top, pinto, navy, black and northern beans come right after at a close second.
Lentils, whether yellow, green. or orange, have almost the same soluble fibre as one piece of fruit or cup of oats, but far more overall fibre. The same happens with chick peas and black eyed peas.
Eating just 1 tablespoon of ground psyllium seeds can get you more fibre than any legume, grain, fruit or vegetable available. This is often found in products such as Metamucil.


broccoli and brussels sprouts - soluble fibre foods
While there are not many vegetables with high levels of soluble fibre, broccoli, brussels sprouts, and carrots are the soluble fibre foods in the veggie category that are good both for your heart and your digestive system.

13 Responses to Soluble Fibre Foods

  1. David boffin says:

    I have a high cholesterol of 5.9 and have something wrong with my liver I need a list of foods that have high soluble fiber

    • gh says:

      You do not have a high cholesterol level. The idea that the number you have cited is “high” is entirely set by pharma in their marketing departments, not science.

      • John says:

        Stop with the conspiracy theories. He has a high total cholesterol level which is associated with CVD (Is your LDL high aswell?). Read a medical textbook and you’ll see the evidence. Listen to your GP who has gone through Medical school and fellowship. He/She knows best. Most people online are self proclaimed experts.

  2. Beth Guest says:

    I have diverticulitis and my GP has recommended that I more soluble fibre and less insoluble fibre in my diet, can anyone please suggest soluble fibre foods that they themselves might have in their diet.


  3. Amanda Mitchell says:

    Please can you send me a list of soluble fibre foods that are ok for irritable bowel syndrone and irritable bladder syndrome, OR what to avoid. I have recently been diagnosed and am trying to change my lifestyle.

    Many Thanks

  4. audrey millerchip says:

    A list of soluble fibre foods please as I already have one for non-soluble fibre

  5. Sharney says:

    Hi, I used to suffer very bad with IBS. Not only did it cause me a great deal of depression as i missed about a year and a half of school but then got home tutored, my IBS caused me stress, depression and agony, not only did it put me through a great deal at such a young age as i was diagnosed with this as i just turned 15 but it also caused my family emotional stress too.
    I was put on a lactose and tolerant diet for about a year as the hospital suggested it could be lactose and tolerant and for a short while this helped.
    I was then put on anti-depressants as this caused me such emotional and physical pain and they really helped with my mood and IBS as i wasn’t stressing all the time.
    I’m currently on VSL#3 and for a very long time they helped but at this point iv’e been under stress at my college and iv’e separated myself from people that cause me stress as i am finally putting myself and my health first. I’m going to take this food advise and see if that helps and start myself on COLPERMIN Capsules and see how that goes. I’m currently at college at the age of 17, iv’e applied for my first job (part time) so i can still go to college and then i am going to university so life does go on. This may not be a health risk but it is a very hard and embarrassing illness to live with but we can fight against it as it took me about 2 years to realize this but i am getting on with my life, i think a healthy diet and the right suggested things will really help you to get on with things as normal and medication to calm your nerves and anxiety. Food is something we need to survive and have to eat so choosing the right diet for an IBS Patient is essential. Good luck 🙂

    • Laura says:

      I have been gluten free for 3 years. Although I began the gluten free diet for unrelated reasons, I no longer suffer from IBS. It is amazing! Remove gluten for 3 weeks and see how you fare!

    • Marie says:

      I know Psyllium taken daily, (that is not habit forming) will control the abdominal cramps and Diarrhea from IBS. It is easy to take in juice or water.

  6. Natalie says:

    I have been diagnosed with fructose malabsorption. Coeliac lactose intolerance and IBS I AM stuck as what to eat for my bowel health

    • Rachel says:

      Natalie, I’m in the same boat. I feel very stuck. I haven’t yet been diagnosed with anything , but this weekend I will be getting a bunch of testing done. I strongly suspect fructose malabsorption, hypochlorrydia, and SIBO for myself. How did you get diagnosed with fructose malabsorption, what kind of testing did they perform?

  7. Sam says:

    OK seriously, I know the definition of soluble and insoluble but how come the foods that are mentioned above seem to be in the insoluble section as well. Is bran soluble or insoluble, same goes for vegetables? I don’t really get the point of soluble. Isn’t the idea of fibre that it doesn’t get absorbed into the blood stream and therefore acts as like a vessel that toxins and other material can be transported through the body and turned into waste. What good is soluble fibre? Or does soluble fibre relate to urine waste? It’s confused me somewhat.

    • Jo says:

      The way my doctor described it is to think about how it reacts when you cook it. If you overcook it, does it almost dissolve or become very soft-if so, it is soluble fibre and if it keeps its shape and skin firmness then it is insoluble. So when you think about it, broccoli almost falls apart when over boiled = soluble but green beans with their waxy skin stay firm = insoluble. Some things like potatoes are soluble in the middle (the actual potato) but the skin is insoluble. I hope this helps, it helped me.
      I have a lazy bowel and hernia meaning that i can’t eat much insoluble fibre or i get IBS symptoms and severe pains but i am also gluten intolerant…i miss proper bread 🙁 lol.

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