Top 10 Foods High in Soluble Fiber

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Fiber is a carbohydrate found in plants. Although it is essential for health, most people do not reach the daily recommended level of 25 grams for women and 38 grams for men. To add more fiber to your daily diet, Newselectionz will introduce you to the top 10 soluble fiber-rich foods in this article!

Top 10 Foods High in Soluble Fiber

1. Black Beans

 Foods High in Soluble Fiber
Black Beans – Foods High in Soluble Fiber

Black beans are not only a great way to give your dishes a meaty texture but also an amazing source of fiber.
One cup (172 grams) packs 15 grams, which is about what an average person consumes per day, or 40–60% of the RDA for adults.
Black beans contain pectin, a form of soluble fiber that becomes gummy-like in water. This can delay stomach emptying and make you feel fuller longer, giving your body more time to absorb nutrients.
Black beans are also rich in protein and iron, low in calories, and almost fat-free.
Soluble fiber content: 5.4 grams per three-quarter cup (129 grams) of cooked black beans.

2. Lima Beans

 Foods High in Soluble Fiber
Lima beans- Foods High in Soluble Fiber

Lima beans, also known as butter beans, are large, flat, greenish-white beans.
They mainly contain carbs and protein, as well as a little fat.
They’re lower in total dietary fiber than black beans, but their soluble fiber content is almost identical. Lima beans also contain the soluble fiber pectin, which is associated with reduced blood sugar spikes after meals.
Raw lima beans are toxic when raw and should be soaked and boiled before you eat them.
Soluble fiber content: 5.3 grams per three-quarter cup (128 grams) of lima beans.

3. Brussels Sprouts

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The world may be divided into Brussels sprout lovers and haters, but whatever side you’re on, it’s undeniable that this vegetable is packed with vitamins and minerals, along with various cancer-fighting agents.
What’s more, Brussels sprouts are a great source of fiber, with 4 grams per cup (156 grams).
The soluble fiber in Brussels sprouts can be used to feed beneficial gut bacteria. These produce vitamin K and B vitamins, along with short-chain fatty acids that support your gut lining.

Soluble fiber content: 2 grams per one-half cup (78 grams) of Brussels sprouts.

4. Avocados


Avocados originate from Mexico but have gained popularity worldwide.
Haas avocados are the most common type. They’re an excellent source of monounsaturated fats, potassium, vitamin E, and dietary fiber.
One avocado packs 13.5 grams of dietary fiber. However, one serving — or one-third of the fruit — provides about 4.5 grams, 1.4 of which are soluble.
Rich in both soluble and insoluble fiber, avocados really stand out in this regard.
Compared with other popular fiber sources, they contain lower amounts of the antinutrients phytate and oxalate, which can reduce mineral absorption.
Soluble fiber content: 2.1 grams per one-half avocado.

5. Sweet Potatoes

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Sweet potatoes are high in potassium, beta carotene, B vitamins, and fiber. Just one medium-sized sweet potato packs over 400% of the Reference Daily Intake (RDI) of vitamin A.
What’s more, the average potato contains about 4 grams of fiber, almost half of which is soluble.
Therefore, sweet potatoes can contribute significantly to your total soluble fiber intake.
Soluble fiber may be important for weight management. The more of it you eat, the greater the release of gut-satiety hormones, which may help reduce your overall appetite.
Soluble fiber content: 1.8 grams per one-half cup (150 grams) of cooked sweet potato.

6. Grapefruit 

Grapefruit this is one of the best boutiques you need if you’re on a diet as long as you don’t eat it with a ton of sugar however I don’t believe the myth that grapefruit burns fat you should never think that eating one thing all the time is good for you and that losing 10 pounds in 10 days is healthy because it will just make things worse the real reason why this fruit is good is that it helps you feel full so you’ll tend to eat less this is why eating grapefruit for breakfast it’s a great way to start your day don’t believe everything you see online and don’t forget that you should always listen to your body.

7. Yogurt

One of our favorite snacks is adding some notes to yogurt don’t everything that you need to start to resells to lose weight because your body will just point you more and you will be able to resist the temptation eating yogurt as a snap it’s a great solution because it is low in calories but also full of nutrients so you can get the most out of every meal it’s also high in calcium which increases body fat breakdown and preserves metabolism during dieting increasing your calcium intake can reduce belly fat and you’ll also have the chance to eat more delicious snacks during the day

8. Dark Chocolate 

Be on a diet doesn’t mean that you can never treat yourself that’s because he’s in small amounts of dark chocolate everyday cravings for both sweet and salty foods the antioxidants in chocolate can also help block the breakdown of fats and carbohydrates the last movie gets absorbed into your bloodstream and he can’t get socked away in your fat cells it can also lower blood pressure and boosting good cholesterol as always you should never do it but if you always had a sweet tooth eating a little bit of dark chocolate every day could actually be good for your diet.

9. Spinach 

Spinach here’s something new that you need to try out a couple of students every day to help weight loss spinach is a low-calorie food and also a great source of dietary fiber at least a tiny fiber isn’t fully absorbed into your body so it helps you fill up but it doesn’t make you gain weight what you need to do is replace high-calorie foods with minutes to reduce your overall calorie intake it can be added to many different types of meals you will be able to eat it every day currently several times a week it’s also a great reason to discover new recipes.

10. Tuna

This type of fish already has a great reputation as a healthy food because it’s loaded with essential nutrients that boost your overall health and well being it helps with weight loss because of its high protein content and low calorie counts protein is hard to digest so your body will burn more calories by trying to break down the proteins this is how easy it comes one of the best ways to get in shape just make sure that you choose the right kind of tuna if you really want to be dinner we suggest you stay or to canton water for better results.

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