Boost Your Gut Health with These 20 Soluble Fiber Foods

Stock Up on These 20 High Soluble Fiber Foods for Better Gut Health

Fiber is something we all know we need, but with busy lives, it can be hard to keep track. Soluble fiber is especially important because it helps keep our digestive system healthy, which in turn boosts our immune system and reduces anxiety. Parade explains what soluble fiber is and lists the top 20 foods high in this essential nutrient.

What Is Soluble Fiber?
Soluble fiber dissolves in water and body fluids, forming a gel-like substance in your gut. This slows down digestion, helping you absorb more nutrients and promoting good gut health, says Lisa Burnett, RD, a dietitian at Cleveland Clinic. This type of fiber can also lower your risk of diabetes, heart disease, obesity, and gastrointestinal cancers, and it can help with weight control.

According to Parade, you should aim for 25 to 30 grams of fiber daily, with about half coming from soluble fiber. To make this easier, here’s a list of 20 foods that are rich in soluble fiber:

1. Black Beans: One cup contains 15 grams of fiber. They are also high in antioxidants and help slow digestion.
2. Chickpeas: Great in soups, salads, or as hummus, chickpeas are rich in soluble and insoluble fiber and help control blood sugar.
3. Lentils: These legumes are low in calories, high in protein, and contain 8 grams of fiber per half cup.
4. Edamame: Half a cup contains 7 grams of fiber and provides all essential amino acids.
5. Lima Beans: These beans contain soluble fiber pectin and are high in protein and fiber.
6. Barley: One cup has 6 grams of fiber and helps lower cholesterol and boost gut health.
7. Chia Seeds: Two tablespoons contain 10 grams of fiber, with anti-inflammatory and antioxidant benefits.
8. Flax Seeds: These seeds are a good source of soluble fiber and omega-3s.
9. Sunflower Seeds: A nutritious snack rich in protein, vitamins, and minerals.
10. Oats: Containing beta-glucan, oats help control blood sugar and reduce cholesterol.
11. Hazelnuts: These nuts are a great source of soluble fiber and unsaturated fats.
12. Brussels Sprouts: One cup contains 5 grams of fiber and is rich in vitamins and antioxidants.
13. Broccoli: Half of its fiber content is soluble. It’s also rich in vitamins and has antioxidant properties.
14. Avocados: Full of healthy fats and fiber, they support heart health and weight management.
15. Carrots: Rich in beta-carotene and a good source of soluble fiber.
16. Pears: One medium-sized pear contains 6 grams of fiber and is high in vitamins and antioxidants.
17. Apples: Rich in vitamins and minerals, apples promote healthy gut bacteria.
18. Berries: Raspberries and blackberries are particularly high in fiber, with 8 grams per cup.
19. Artichoke Hearts: Loaded with nutrients, they help lower cholesterol and improve gut health.
20. Sweet Potatoes: High in vitamins and about half of their fiber is soluble.

Including these foods in your diet can significantly boost your gut health, as Parade suggests. Next time you’re at the grocery store, keep this list handy and stock up on these fiber-rich foods.

For more tips on improving gut health naturally, Parade has you covered.

Sources:

• Lisa Burnett, RD, Cleveland Clinic’s Center for Human Nutrition
• Cleveland Clinic, Harvard School of Public Health, and more, as cited by Parade.

https://parade.com/1172611/ericasweeney/foods-high-in-soluble-fiber/