Eating a diet high in soluble fiber is essential to weight loss, maintaining regular bowel movements and heart health.
How much soluble fiber is enough?
- 35 grams of soluble fiber is required for weight loss.
- 50-60 grams of soluble fiber is essential to maintaining heart health (cholesterol, blood pressure and diabetes)
Why is soluble fiber good for the heart?
Fiber lowers cholesterol by binding and removing it through the intestines.
Fiber lowers blood pressure by keeping the walls of the circulatory system flexible.
Fiber is helpful with diabetics as it lowers blood sugar by slowly dispensing sugar from food into the body.
What foods are highest in soluble fiber?
Legumes/Beans give you the biggest bang for your buck in quantity of fiber per cup serving size. Other foods may contain soluble fiber, this list is simple of the highest sources of soluble fiber.
High Soluble Fiber in Protein Sources:
Split pea 16.3 grams/cup
Lentils 15.6 grams/cup
All beans: Black, Kidney, Navy, Pinto, Edamame, Cannellini, Chickpea, Adzuki 15 grams/cup
Lima 13 grams/cup
Most Nuts: Pistachio, Almond, Walnut, Pecan, Hazelnuts, Cashews, 4-6 grams/cup
Please note: Animal protein like meat, eggs, dairy, chicken and fish have NO dietary fiber. High fiber protein sources are all plant based.
High Soluble Fiber in Vegetable Sources:
Artichoke 10 grams/cup
Peas 8.8 grams/cup
Green Beans 5 grams/cup
Cruciferous Vegetables: Broccoli, Cabbage (Red, Green, Purple, Napa, Savoy, Bok Choy), Brussel Sprouts, Cauliflower 5 grams/cup
High Soluble Fiber in Fruit Sources:
All berries (raspberry, blueberry, blackberry, strawberry, boysenberry, gooseberry, etc) 8 grams/cup
Avocado 6.7 grams/cup
Pear 5.5 grams/cup Apple 5 grams/cup
High Soluble Fiber in Grain Sources:
Rice, brown 8 grams/cup Oats uncooked 12 grams/cup Barley 4 grams/cup
High Soluble Fiber in Supplemental Sources:
Flaxmeal: 3.8 grams/2 Tbsp
Chia seeds: 5.5 grams/ Tbsp Psyllium: 5 grams/ Tbsp Nutritional Yeast 5 grams/ Tbsp