3 min read

Improve Your Health with a Focus on Soluble Fiber

Make More Fiber a Focus this Year

While both soluble and insoluble fiber play crucial roles in maintaining our health, we spotlight the benefits of soluble fiber, its significance, food sources, and practical tips to help you incorporate more of this nutritional powerhouse into your daily routine.

Why do I Need Soluble Fiber?

Soluble fiber is a type of dietary fiber that dissolves in water, forming a gel-like substance in the digestive tract. It’s incredibly important for metabolic and heart health and aids in relieving symptoms like constipation and poor appetite control. The recommended amount of fiber is 25 to 30 grams per day with 8 to 10 grams per day from soluble fiber. Unfortunately American adults only eat 10 to 15 grams of total fiber per day, which is half the recommended amount. 


  • Helps lower LDL (bad) cholesterol levels, reducing the risk of heart disease.
  • Slows down the absorption of sugar, helping to stabilize blood glucose levels
  • Helps keep metabolic health on track

Foods rich in soluble fiber play an essential role in metabolic health because soluble fiber forms a gel when combined with liquid which can help keep you fuller longer and can help prevent blood sugar levels from rising and falling too quickly. Plus, soluble fiber may help prevent the formation of visceral fat, the more dangerous fat that is deep in your belly!

Best Foods for Soluble Fiber

Beans / Oats / Whole grains / Nuts and seeds / Berries / Broccoli / Brussel sprouts / Carrots / Sweet potatoes / Avocados / Apples / Pears

Meal Tips

For breakfast try a bowl of oatmeal topped with chia seeds and berries or a slice of whole grain toast with mashed avocado and hemp seeds. 

For lunch and dinner add black beans to your favorite salad or soups and make a side dish that includes roasted brussels sprouts and broccoli. 

Try these delicious recipes packed with soluble fiber. 

Apple Cinnamon Overnight Oats

Cranberry Oat Energy Balls

Vegan Chili

Jumpstart Your Health

Unsure if you are getting enough fiber in your diet?  Become a foundational member today and get immediate access to a personalized nutrition plan, plus all app features including personalized recipes, our daily food logging tool, 30-day jumpstart guidance emails and recommended Ahara supplements. Our health questionnaire gives you a clear outline of your key nutrient risks, recommendations for foods with these key nutrients, and supplements recommendations to fill in the gaps. 


Take control of your health.