21 Highly Soluble Fibre Foods

Dietary fibre is an essential component of a healthy and balanced diet. It is found in many fruits, vegetables, and legumes. From keeping constipation at bay to improving digestion, it provides a wide range of health benefits and contributes to maintaining good health.

However, our lifestyle and eating habits often strip us of the goodness of dietary fibre. Rather than reading the labels and judging the nutritional values, we want to make grocery shopping less time-consuming. It might eventually lead to health issues, cause discomfort, and interfere with daily tasks.

So, if you wish to stay productive at your 9-to-5 job and live a healthy life, you must track what goes in your stomach.

Feeling overwhelmed and need help with where to start and what to do? We got you. How about making changes to your meals?

Here are 21 highly soluble fibre foods you must try.

What is Highly Soluble Fibre?

Dietary fibre is a part of food that bypasses digestion. Unlike other foods that break down into nutrients, fibre bypasses the digestive process and stays intact in the body. It is beneficial as it increases the weight of stool and softens it so it can pass easily through the body. In this way, fiber helps maintain bowel health.

Soluble fibre is a type of fibre that is easily dissolved in water. It forms a gel-like consistency. You can find it in red kidney beans, Brussels sprouts, sweet potatoes, avocados, etc.

Consuming a fibre-rich diet might help improve digestion, prevent constipation, help manage weight, and improve insulin sensitivity ^[1].

What are the Symptoms of Low Fibre in the Body?

• Constipation
• Bloating
• Irritable bowel syndrome (IBS)
• Reduced energy digestibility
• Not feeling full after meals
• Low energy

1. Sweet Potato

Sweet potatoes, also known as Shakarkandi in Hindi, contain 1.43 grams of soluble fibre in a portion of 100 grams ^[2]. It may assist in preventing constipation and promoting a healthy digestive tract ^[3].

Moreover, sweet potato is a good source of numerous bioactive compounds, such as polyphenols ^[4], known for their anti-inflammatory properties that might prevent infections. ^[5]

Peel, boil, and dice sweet potatoes and add a sprinkle of black salt to make a delicious fruit chaat. It is healthy and fulfilling, and might keep you full for hours.

2. Brussels Sprouts

Brussels sprouts, which look like mini cabbages or Patta Gobhi, are another rich source of fibre.

100 grams of brussels sprouts contain 0.94 grams of soluble fibre, which may help with chronic constipation by improving digestion. ^[5]

They also provide several bioactive compounds, such as polyphenols and flavonoids, which might contribute to their antioxidant properties. ^[6][7]

If you want to include Brussels sprouts in your diet, try roasting them with a few drops of olive oil and some salt.

Enjoy this highly nutritious side dish and bless your body with the goodness of its nutrients.

3. Broccoli

Broccoli is a versatile ingredient to make vegetable stir fry, soup, pasta, and salads. Did you know that apart from being tasty, 100 grams of cooked broccoli contains 88.58 grams of water, 2.93 grams of protein, and 2.7 grams of fiber? ^[8]

Being rich in antioxidants, it might help protect cells from damage caused by free radicals. Moreover, its anti-inflammatory properties may contribute to good heart health, while the glucoraphanin content is considered effective in managing liver health.

Broccoli might also aid in maintaining a healthy digestive system as it is a great source of dietary fibre. ^[9][10]

4. Red Kidney Beans

Red kidney beans, also known as Rajma, offer 7.4 grams of total dietary fibre and 8.67 grams of protein in a 100 grams portion. ^[11]They are an excellent source of plant-based protein required to boost immunity function, repair tissues, and produce enzymes.

Moreover, the fibre content of red kidney beans might help lower cholesterol levels and reduce the risk of diabetes. ^[12]

You can boil red kidney beans to add to your salads or make red kidney bean curry.

Pro tip: add a few drops of lemon juice and give your recipe a lip-smacking taste. Red beans are nourishing, tasty, and fulfilling.

5. Black Beans

Black beans contain 5.41 grams of soluble fibre in a portion of 100 grams. ^[13]

Studies show that including black beans in our meals might help control insulin levels. Another study shows that the anthocyanin content of black beans might also lower blood sugar levels, making them a perfect choice for people with diabetes. ^[14]

You can boil black beans to add to your vegetable soups and salads and make your diet more nourishing.

6. Lima Beans

Lima beans offer 7 grams of total dietary fibre in a portion of 100 grams. ^[15]

Eating lima beans may boost the efficiency of your digestive system, help with irritable bowel syndrome, and prevent constipation by increasing stool weight.

They also contain potassium, which may help relieve hypertension and lower blood pressure. ^[16][17]

7. Oats

Oats are indeed a nutritional powerhouse. They are a good source of protein, carbohydrates, and fibre. A portion of 100 grams of provides 10.84 grams of water, 13.15 grams of protein, 10.1 grams of dietary fibre, and 67.7 grams of carbohydrates ^[18].

The rich fibre content in oats may keep you feeling full and satisfied for long. They might assist in slowing down the process of food moving through your stomach. This means you do not feel the need to eat frequently, which might lead to weight loss and reduction in body fat and BMI. ^[19]

You can use oats to make overnight sweet puddings, savory morning breakfasts, bake cookies, or a DIY protein bar.  

8. Carrots

Do you remember your parents asking you to eat more carrots? Well, this may be because of its numerous health benefits.They are juicy, crunchy, and full of fibre.

Consuming carrots every day might promote heart health due to their carotenoid content. Moreover, carrots might protect your heart from oxidative damage by binding its soluble fibers to bile acids and preventing cholesterol or clogging of arteries.

If you want your gums to work out, you may want to eat carrots. This crunchy food might also scrape away plaque and keep your teeth healthy. Add it to your salads or vegetable stir fry and enjoy its crunchy texture and nutritious benefits. ^[20]

9. Avocado

Research shows people who eat avocados every day tend to have better diet quality and nutrition intake.

It might increase good cholesterol levels. Moreover, eating avocados might also improve your BMI and boost your metabolic health.

Avocados are high in monounsaturated fats (MUFAs), which may help improve your heart health. Avocados are also known to improve insulin sensitivity. ^[21]

You can either add avocados to your morning toast or make a quick salad using lemon juice, freshly diced avocado, salt, and pepper.

10. Sunflower Seeds

These days, sunflower seeds have become a favourite option for snacking and munching. A 100-gram portion of sunflower seeds boasts approximately 10.80 grams of dietary fibre (8.51 insoluble and 2.29 soluble) ^[21]. Amazingly, they provide 50 percent of the daily values of Vitamin E, set by FDA (Sunflower Seed Nutrition Facts and Health Benefits (verywellfit.com)) [lenovo1] which might help prevent the damage caused by free radicals. They are also a good source of fibre, which may help in relieve constipation.

Sunflower seeds may also help lower blood cholesterol and blood sugar levels. You can roast these seeds to eat them as they are or sprinkle them over salads and soups to treat your palate with a new taste. ^[22]

11. Hazelnut

Hazelnuts are not just a crunchy and tasty snack; they are packed with a bunch of health benefits. Eating hazelnuts might lower your bad cholesterol and increase the amount of good cholesterol in your body.  Eating hazelnuts might improve cardiometabolic risk factors. In simple terms, it strongly reduces low-density or bad cholesterol in the body, thereby improving heart health. It promoted healthy bowel movements, too.

Moreover, eating hazelnuts might not make you gain weight because they may speed up your metabolism process.

Similarly, the fibre and protein in hazelnuts might keep us satisfied for long and reduce the need to eat frequently. ^[23]

You can bake hazelnut butter cookies, sauces, salads, and brownies. They will add a great flavour and texture to make ordinary recipes extraordinary.

12. Guava

White flesh guava, which is more easily available in India, offers 1.45 grams of soluble dietary fibre in a portion of 100 grams. ^[24] 

Guava flesh and leaves contain fibre, which may help prevent and treat constipation. This way, you can keep your internal system clean and reduce the risk of discomfort caused by stomach-related issues.

Eating guava might also not cause a hike in your blood sugar levels as it slows down glucose absorption. ^[25]

Simply chop guava into bite-size pieces, sprinkle some salt, pepper, and red chilli powder, and add a few drops of lemon.

13. Barley

100 grams of barley offer 5.66 grams of soluble fibre. ^[26]

It is a rich source of magnesium and phenolic acids, which may fight against freely moving radicals in your body. ^[27] Moreover, including barley in your diet may also help with diabetes and obesity.

Although the exact cause is unknown, yet researchers believe that it might be because of the high fibre content of barley. Similarly, the phytochemicals found in barley may provide relief from oxidative stress. ^[28]

You can use barley to cook vegetable soups, porridge, burgers, sweet barley cereal, and whatnot.

14. Turnips

Turnips are rich in polyphenols, which provide antioxidant properties. They also lower the risk of diabetes and improve insulin resistance. ^[26]

As per USDA, Turnips offer 21 mg of Vitamin C in a portion of 100 grams, essential to support the immune system. ^[27]

Amazingly, calcium, potassium, and magnesium in turnips are 1-2 times higher than kale, cabbage, and cauliflower! ^[28]

But that’s not all. Turnips are also a rich source of calcium, which may reduce the amount of bad cholesterol and increase good cholesterol in the body. ^[29]

You can bake, roast, or puree turnips to make delicious curries, stir-fried vegetables, and stews, and treat your family with a nutritious delight.

15. Pears

Pears are a rich source of vitamin C, with 4.3 mg in a portion of 100 grams. It is also good in fibre, with 3 g per 100 grams. ^[30]

 The fibre content of pears may help prevent constipation, lose body weight by reducing the need to eat frequently, and improve insulin sensitivity. ^{[31] [32]}

 In addition to fibre and vitamin C, pears are rich in potassium. When paired with a healthy lifestyle and balanced sodium and potassium intake, it may lower blood pressure and relieve hypertension. ^[33]

Eating pears does not have to be fancy. Simply take a big bite of a fresh and ripe pear and enjoy its juicy goodness. You can also sprinkle black salt and add a few drops of lemon to make it more enjoyable for young children.

16. Flax Seeds

Flax seeds are a superfood as they are a rich source of dietary fibre, vitamins, minerals, and other essential nutrients.

A 100-gram serving of flax seeds offers 28 percent of dietary fibre, which might increase the stool weight and pass it easily from your body to prevent constipation. ^[35]

Moreover, the soluble fibre content of flax seeds may prevent diabetes and improve heart health. ^[36]

Some people like to soak flax seeds in a little water, which causes them to swell. You can use them in lemonades and other drinks to enjoy a refreshing beverage. Other ways to enjoy flax seeds are to use them in granola bars, on top of yoghurt, and in smoothies.

17. Apples

A big apple can give you 1.16 grams of soluble fibres, which might help improve digestion and prevent stomach-related issues such as constipation. ^[36]

Also, apples are a great source of quercetin, an antioxidant that protects against tissue injuries. ^[37] Additionally, this powerful antioxidant flavonoid might also reduce the risk of Type II diabetes. Consuming apples every day might also lower the risk of cardiovascular diseases and aid in weight loss. ^[38]

While we are discussing digestion, you must assess once in a while to determine its health. For this, you can take a small Digestive Quotient Test by Aashirvaad Atta and get your results within a few minutes only. Once you have the result, you can determine the next step accordingly.

18. Chickpeas

The high fibre content of chia seeds might increase stool volume and maintain good health of your digestive system 

It may help manage diabetes by slowing down digestion and the release of glucose in the body. Additionally, dietary fibre also keeps you satisfied and fulfilled for long durations and reduces hunger. ^[41]

You can easily check the fibre ratio of your food on My Meal Plan by Aashirvaad Atta and adjust the quantity of watermelon in your diet accordingly.

You can soak chia seeds overnight and add them in the morning in plain water, lemonade, or any beverage of your choice. This might help you get used to its slimy texture and add a punch of flavors.

19. Chia seeds

The high fibre content of chia seeds might increase stool volume and maintain good health of your digestive system. [lenovo2] 

It also helps manage diabetes by slowing down digestion and the release of glucose in the body. Additionally, dietary fibre also keeps you satisfied and fulfilled for long durations and reduces hunger. ^[41]

You can easily check the fibre ratio of your food on My Meal Plan by Aashirvaad Atta and adjust the quantity of watermelon in your diet accordingly.

You can soak chia seeds overnight and add them in the morning in plain water, lemonade, or any beverage of your choice. This might help you get used to its slimy texture and add a punch of flavors.

20. Corn

Nowadays, corn has become a new favorite ingredient in Indian households. You can pair them with vegetable soups, sandwiches, pizza, or stir-fried vegetables and give your taste buds a treat.

A serving of 100 grams of corn provides 76 grams of water, 3.27 grams of protein, and 2 grams of fibre, which may improve your digestive system and reduce cholesterol. ^[42]

Corns are full of carbohydrates, which provide you with the right amount of energy to keep going throughout the day. This complex carbohydrate takes longer to digest, and thus, you feel full for a long.

It also has a low glycemic index, meaning that you get to enjoy this tasty food without spiking your blood sugar levels. ^[42]

21. Kiwi

Kiwi is a rich source of Vitamin C, which is required to boost immunity, produce collagen, and fight common cold symptoms.

It also contains potassium, which may help lower blood pressure and relieve hypertension.

Additionally, this fruit is also high in fibre, which may help lower cholesterol, stabilize blood sugar levels, and prevent constipation by adding water to stool. ^[43][lenovo3] 

Final Thoughts

To sum up, consuming a fibre-rich diet is important to maintaining good health. It may help detox the body by easing digestion, reducing the risk of constipation, and ensuring regular bowel movements.

For this, you can indulge in the goodness of numerous fruits, vegetables, and seeds, such as carrots, corn, red kidney beans, flax seeds, avocados, and so on.

The best part is that eating these and other above-mentioned foods might provide your body with numerous other health benefits. Moreover, you have tons of delicious recipes to try your hands at. So, make something of your choice this weekend and surprise your family with a lip-smacking recipe.

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