What foods are high in soluble fiber is an excellent question if you’re looking for a clean and balanced diet.
Although it is critical for your gut and overall health, most people do not reach the recommended daily intake of 25 for women and 38 grams for men.
Both soluble and insoluble fiber can be used as a food source for good bacteria in your colon. But soluble fiber draws water into your intestines, which softens your stool and supports regular bowel movements. And not only does it help you feel fuller and reduce constipation, but it can also lower cholesterol and blood sugar levels.
1. Black beans: 5.4 g of soluble fiber per serving
Black beans add a meaty texture to your dishes.
And they’re also an excellent source of fiber. One cup (172 grams) contains 15 grams, covering 40-60% of the recommended daily intake for men and women. 5.4 g of is soluble fiber.
They contain pectin, a soluble fiber that improves digestion and makes you feel fuller longer, giving your body more time to absorb nutrients. They’re also high in protein and iron, low in calories, and fat-free.