Top 10 Sources of Soluble Fiber You Should Add to Healthy Diet in 2021

Are you a foodie who wants to eat delicious yet healthy food? Or are you an individual wishing to drop a few pounds by cutting out junk food and focusing on foods high in soluble fiber?

If that is the case, then you’ve come to the right place! After conducting detailed research and consulting multiple food experts, this blog has been written to provide you with an authentic soluble fiber foods list.

Soluble Fiber is absolutely essential for you. It is perfect for dealing with irritable bowel syndrome (IBS) and can help regulate bowel movements. But, ironically enough, despite the benefits it gives your body, it is not digestible.

Not only is it a great addition to any diet, but it also has the uncanny ability to make you feel full, reducing overeating. Its few other benefits include:

  • Reduced Constipation
  • Lowered Cholesterol levels
  • Decreased blood sugar levels
  • Aid in weight loss

In short, ingesting soluble fiber is entirely beneficial with no harmful side effects.

Below is a soluble fiber foods list that you can include in your daily diet to reap many benefits.

List of Top 10 Sources of Soluble Fiber

What comes to mind when you think about healthy, soluble fiber-high foods? Vegetables and fruits, no doubt! But listed below are the topmost competitors of high fiber foods:


Rich in soluble fiber, potassium, healthy fats, and vitamin E, avocados are a prevalent fruit. A single avocado contains 13.5 g of fiber, almost half the amount necessary for an average female.

With a versatile quality, they can be used with anything! Use them to spruce up your salads or make them into a spread.

They are also a great complementary ingredient to chocolate and work amazingly in smoothies.


Packed with multiple nutrients, chickpeas are a widely popular plant-based protein. Abundant in fiber, you won’t regret including them in your diet, especially with the number of dishes you can make by using them.

They are incredibly versatile and can be eaten in multiple ways. Incorporate them into salads for that pop of flavor.

Another great way to enjoy chickpeas is to emulsify them with olive oil to make delicious hummus! Then, all you need is soft pita bread, and you have a restaurant-quality dish to enjoy!


Oats have become a staple ingredient for several weight-loss diets. They are healthy, nutritious and can be used in a variety of ways. For example, they can be used in omelets, smoothies, classic oatmeal, etc.

Rich in fiber, oats are highly compatible with other fiber-rich foods such as blueberries, strawberries, apples, and bananas. Add them to your oatmeal, and you have a power-packed healthy meal at hand to enjoy.

Flax seeds

One of the sources of omega-3 fats, flax seeds, also carry a good amount of fiber, with one tablespoon containing 3.5 g of fiber.

Using flax seeds is pretty simple! Sprinkle them in porridges, oatmeal, smoothies, etc., to reap additional benefits.

Since flax seeds are so tiny, you can’t even taste them. Hence, they are a perfect addition to almost anything.


Apples are eaten worldwide and enjoyed in numerous desserts such as pie, pudding, crumble, etc. Not only do they contain soluble fiber, but they are also jam-packed with healthy vitamins and nutrients.

To eat healthier, it is recommended that you add fruit into your diet, and with the popularity that apples have, incorporating them into your schedule is simple enough.

Black Beans

Used in vegan dishes to provide a subtle meat-like flavor, black beans are one of the best sources of fiber and a low-calorie food!

One cup of Black beans contains 15g of fiber!

Moreover, they are packed with protein and iron and contain only a trace amount of fats! What’s more to ask?

Kidney Beans

Despite their name, they have no connection to kidneys except for their shape.

They are one of the foods which are common in a weight-loss diet as they contain a robust list of nutrients for the body.

Heavy in fiber, calcium, and iron, adding kidney beans into your diet is a surefire way to eating healthy! On the plus side, similar to black beans, they only contain trace amounts of fat.


Here comes the green vegetable that, according to televised shows, is highly hated by children. But, on the contrary, it is easy to sneak them into dishes to feed any picky eaters and let’s face it, not everything on TV is true!

Not only is broccoli a great source of fiber, but it also contains vitamin K, vitamin C, potassium, and folate. So adding broccoli to your diet will ensure you are getting sufficient fiber for your gut.


Versatile in nature, blueberries can be used in multiple ways.

You can add them to smoothies, fruit salads, oatmeal, pancakes, and cakes. The possibilities are endless!

Blueberries also contain a good amount of fiber and are a great snack to chew when you feel hungry between meals.


A widely popular vegetable, carrots are eaten worldwide. Not only are they used in soup and salads but also lavish desserts.

Carrots also contain vitamin A in addition to soluble fiber. Vitamin A is essential for your eyes. Therefore, by adding carrots to your diet, you kill two birds with one stone


Conclusively, it is clear that soluble fiber is great for your gut and digestive system. It even acts as a food source for the bacteria in the large intestines. Plus, it reduces the risk of heart diseases as well.

Drink sufficient water and incorporate healthy vegetables and fruit into your diet to introduce fiber to your body. Gradually, you can increase your intake without shocking your body into a completely new diet.

The sooner your body adjusts to a new diet, the sooner you can feel the benefits.

If you want to learn more about this topic, check out this link or click here.

Good luck in starting to eat healthier!


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