Nutrient Spotlight: Soluble Fiber
5 min read

Why You Need Soluble Fiber and Where to Get it

Soluble fiber is a type of non-digestible carbohydrate found in many plant-based foods. Unlike insoluble fiber — which absorbs water but does not dissolve in water, helping provide bulk in the diet and maintaining regularity — soluble fiber dissolves in water and forms a gel-like substance that slows digestion. It has various health benefits including reduced cholesterol levels, improved blood sugar control, and staying fuller longer. Soluble fiber also acts as a prebiotic meaning it feeds the good bacteria in your digestive tract, helping you maintain good digestive health and better overall health.

Soluble fiber is found in a wide range of foods:

• Whole grains like oatmeal and quinoa

• Fruits like oranges and apples

• Vegetables such as carrots and brussel sprouts

• Beans, lentils, nuts and seeds 

Quick tip: Eating foods in their whole, minimally processed form is the best way to ensure that you are getting enough soluble fiber daily. 

According to the Academy of Nutrition and Dietetics, adults should consume between 20 to 35 grams of fiber every day and while there are no specific guidelines for soluble fiber, getting at least 5-10 grams per day is recommended. Scientific studies show that people who consume high amounts of fiber have a lower risk of type 2 diabetes, stroke, obesity, and some types of cancer. In addition, soluble fiber can help reduce cholesterol levels and improve blood glucose control. 

In summary, soluble fiber is a nutrient found in a wide variety of plant-based foods. It can help reduce cholesterol and blood sugar levels, possibly reduce the risk of certain cancers, support general gut health, and can help with weight management. Consuming foods rich in soluble fiber consistently, and supplementing if needed, is an important component of eating for optimal health.

  1. Gonzales, Jackie. "Fiber: An Overlooked Nutrient" Academy Of Nutrition And Dietetics Updated November 1, 2017. 
  2. Ebert, R. "13 Foods That Are High In Soluble Fiber" Healthline Updated March 2, 2020. 3. Landsathamkins, A. "Everything You Need To Know About Fiber” Mayo Clinic Updated July 8, 2020

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