Soluble Fiber Foods List

Naomi Sarah Jan 26, 2019
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A soluble fiber foods list of select eatables, that are rich in this specific kind of fiber, is just what you need if your diet lacks this important food source. Also, learn about why it is good for you and how it can aid your system over a period of time.
Unlike foods like carbohydrates or proteins which the body readily absorbs into itself, fiber or roughage is expelled through one's system and cannot be absorbed by it. Due to the indigestible quality of fiber, it doesn't add any fats (some foods), since it passes through the system all at once.
Of course, one has to still control portions of this, since it is rich in starch in some edibles. Fiber-enriched foods are extremely essential for the body, especially when dealing with conditions like irritable bowel syndrome, which is a major problem of the digestive system.

Types of Fibers

✔ Soluble Fiber
This fiber easily dissolves in water creating a gel-like substance as a result of that mix. This aids the digestive system as a result.
✔ Insoluble Fiber
This helps in the movement of food present in the digestive system as well as increases stool matter, which helps in the smooth passage of stools. This helps in avoiding problems like constipation much like that of soluble fiber.

What is the Function of Soluble Fibers?

The functions of soluble fiber foods are plenty and account for many of the body's most vital functions.
✔ Soluble fiber is a blood sugar regulator and works well for those suffering from diabetes. Not only does it reduce one's chances of a having a heart attack or suffering from heart disease, it maintains the cholesterol levels even if you aren't prone to either problem.
✔ It slows down the absorption of sugar by the body, thereby lengthening the time it takes for the stomach to empty itself. It also helps in bowel functions, meaning that it soothes the digestive tract and helps calm down any contractions that may take place within the intestines. It helps those suffering from constipation and diarrhea due to this function.
To understand how this happens, let's take a look at the process. When the soluble fiber passes through the colon, it absorbs the excess liquid, thus, preventing a case of diarrhea by creating a gel-like substance before it is pushed out of the system in one chunk.
So, when the muscles around the colon have to stretch, it gives it something to hold on to during contractions giving the rectum a more relaxed release instead of a speedy one. Anything that may be impacted within the colon is easily passed out due to the presence of this soluble fiber.

Foods Rich in Soluble Dietary Fiber

Here is a list of foods will help you combat many digestive problems that people face on a daily basis. It is important to go on a frequent yet controlled high-fiber diet to give your body just the right amount of fiber it needs.
  • Potatoes
  • Flaxseed
  • Oat bran
  • Psyllium husk
  • Barley
  • Pasta/noodles
  • Rice cereal
  • Dried peas
  • Flour tortillas
  • Apples
  • Quinoa
  • Nuts
  • Dried beans
  • Rice
  • Carrots
  • White bread (not whole grain/wheat)
  • Sweet potatoes
  • Soy
  • Papayas
  • Rutabagas
  • Pumpkin
  • Yam
  • Beets
  • Bananas
  • Chestnuts
  • Turnips
  • Squash
  • Mangoes
  • Parsnips
  • Mushrooms
  • Strawberries
  • Avocado
  • Lentils
  • Legumes
  • Chickpeas
  • Peaches
  • Oranges
  • Kidney beans
  • Broccoli
  • Prunes
  • Pears
  • Lima beans
  • Raisins
  • Apricots
  • Rye
  • Sour plums
  • Sesame seeds
  • Cranberries
  • Gooseberries
  • Dates
  • Quinces
  • Grapefruit
  • Concord grapes
  • Red currants
Soluble fiber foods when included in your diet will help with your daily bowel troubles and ordinary functioning. Don't go overboard with this dietary fiber since too much of anything isn't good. A well-balanced meal that includes fibrous foods is what one needs to maintain in order to avoid any health issues in the future. Eat healthy!
Disclaimer: This is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.
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