10 Best Soluble Fiber Foods

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



Meet Jennifer Stanley

Traditional Naturopath & Colon Hydrotherapist

Jennifer Stanley is a board certified Traditional Naturopath, Colon Hydrotherapist, and the founder of From Scratch Wellness, a natural medicine wellness center with two locations in the Chicago area. Jen works with people in her office and around the world (via telephone sessions) to help them overcome health and emotional obstacles using food as medicine.

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