A list of the 15 best foods, fruits, veggies, beans and seeds that are high in soluble fiber
October 8, 2019 - Food
The human body requires an abundance of vitamins and minerals in order to maintain homeostasis and lead a healthy life. One such important nutrient that is a part of that healthy puzzle is soluble fiber. Soluble fiber provides the body with good bacteria in the large intestine, helps soften stools and promotes bowel movements on a regular basis.
The 15 Foods Packed with Soluble Fiber
During one of my work trips, I ended up at the Royal Vegas For New Zealander and found myself searching to stay healthy and keeping to my diet. One of the most difficult parts of staying consistent in one’s healthy eating is the availability of the foods we know that will keep us slim and on goal. While on this trip, I wanted to be sure I kept up with my soluble fiber intake I had at home, so I made a list of the fruits, nuts, vegetables and other foods that were high with this healthy fiber. Here’s the list I created.
Here are 15 such foods that will help satisfy your soluble fiber requirements.
1. Brussels Sprouts While this is an undesirable food for many, brussels sprouts have proven to be a great source of fiber, containing 4 grams per cup. It is also filled with many cancer-fighting agents while helping to produce vitamin K and vitamin B in the process.
2. Avocados Avocados are extremely popular today and not only are they tasty, but avocados are highly renowned for their good fats and their ability to help the body’s cardiovascular system. However, the avocado also contains 4.5 grams of fiber per serving as well. Not only are avocados abundant in fiber, but they also have plenty of potassium and vitamin E.
3. Sweet Potatoes The average sweet potato contains approximately 4 grabs of fiber, and about half of that fiber is soluble. Sweet potatoes also tend to be high in potassium and vitamin B. In fact, one sweet
potato contains over 400% of the daily recommended amount of vitamin A.
4. Pears Pears are a very delicious fruit that happen to be a very good source of vitamin C and other important antioxidants that the body requires. They are also a very excellent source of fiber, as one serving will give your body 5.5 grams of fiber. Approximately 29% of the fiber within the fruit is soluble.
5. Figs Figs are very nutritious, as they contain a versatile assortment of calcium, vitamin B and magnesium. They are even used as a home remedy to improve constipation issues. In terms of the fiber that they contain, there is approximately 1.9 grams for every 1/4 cup.
6. Carrots As one of the crispiest and tastiest vegetables on the planet, carrots have been known as a key ingredient for many dishes and salads. The signature ingredient in any carrot is carotene, which is eventually converted to vitamin A. Carrots also contain approximately 2.4 grams of fiber per cup.
7. Apples Everyone is familiar with the old saying, “an apple a day keeps the doctor away”; There is some truth to this idiom, because regular consumption of apples have been linked to a lower chance of having chronic disease. Apples contain many minerals and vitamins, and they contain approximately 1 gram of fiber for every medium sized apple. You could incorporate apples into many meals organizing accordingly with an online meal planner throughout the day.
8. Oats Oats are a very popular ingredient that can be used for breads, flapjacks or cereals. Oats are also unique in that they contain a special form of fiber called beta-glucan, which is associated in reducing bad LDL cholesterol while improving blood sugar. Like avocados, oats in the form of oat milk added into coffee or espresso are hot right now — thankfully, oats are healthy even in “milk” form.
9. Broccoli Broccoli is another popular green vegetable that is abundant in vitamin K, folate, vitamin C and
potassium and it’s leafy greenness sometimes makes your poop look alien. That said, it’s really healthy and is known for the fiber that it contains, which is 2.6 grams for every 3.5 ounces. More than half of the fiber that it contains is soluble.
10. Kidney Beans Kidney beans are given their name because of their unique shape. Kidney beans are known more for their protein and complex carbohydrates, but they are not lacking in fiber either. The source of fiber present in kidney beans are known as pectin. There are 3 grams for every 3/4 cup.
11. Nectarines Nectarines are known for their sweetness and their similarity to peaches. They happen to be abundant in vitamin E, vitamin B and potassium. In terms of its fiber contents, there is 2.4 grams present for one medium-sized nectarine.
12. Apricots Apricots are another sweet fruit that happens to contain plenty of fiber. For every 3 apricots that are consumed, there is approximately 1.4 grams of fiber.
13. Guavas Guavas have been known to reduce blood sugar and total cholesterol levels, but there is also fiber present. There are 3 grams of fiber in every guava, and approximately 30% of the fiber is soluble.
14. Lima Beans Lima beans are also known as butter beans, and it is primarily known for its protein, carbs, fat and fiber. There are 5.3 grams of fiber in every 3/4 cup of lima beans, and much of it is soluble.
15. Flaxseeds Flax seeds are extremely nutritious and is used as an additive for many cereals, breads or smoothies. For every tablespoon of flaxseeds, there are 3.5 grams of fiber and 2 grams of protein and have been known to improve digestive health, lower blood pressure, lower cholesterol among many other health benefits. Flax seeds have even been shown to reduce the risk of cancer