Dietary fiber is the carbohydrate in plants that your body cannot digest.

Though it’s essential to your gut and overall health, most people don’t reach the recommended daily amounts (RDA) of 25 and 38 grams for women and men, respectively .

Both soluble and insoluble fiber help bulk up your stools and can be used as a food source for good bacteria in your large intestine.

Soluble fiber draws water into your gut, which softens your stools and supports regular bowel movements.

It not only helps you feel fuller and reduces constipation but may also lower your cholesterol and blood sugar levels

Here are 10 healthy foods that are high in soluble fiber.

1. Lima beans

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 


2. Black beans

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

3. Brussels sprouts

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

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. Broccoli

Broccoli is a cruciferous vegetable that grows well in cool seasons. It’s usually dark green, but you can also find purple varieties.

It’s high in vitamin K, which helps your blood clot, and is a good source of folate, potassium, and vitamin C. It also has antioxidant and anticancer properties .

Broccoli is a good source of dietary fiber, with 2.6 grams per 3.5 ounces (100 grams), more than half of which is soluble .

The high amount of soluble fiber in broccoli can support your gut health by feeding the good bacteria in your large intestine. These bacteria produce beneficial short-chain fatty acids, such as butyrate and acetate.

Soluble fiber content: 1.5 grams per one-half cup (92 grams) of cooked broccoli 

7. Turnips

Turnips are root vegetables. Larger varieties are usually fed to livestock, but the smaller types are a great addition to your diet.

The most abundant nutrient in turnips is potassium, followed by calcium and vitamins C and K .

They’re also great for upping your fiber intake — 1 cup packs 5 grams of fiber, 3.4 of which are soluble .

Soluble fiber content: 1.7 grams per one-half cup (82 grams) of cooked turnips

8. Pears

Pears are crisp and refreshing and serve as a decent source of vitamin C, potassium, and various antioxidants .

What’s more, they’re an excellent source of fiber, with 5.5 grams in one medium-sized fruit. Soluble fiber contributes 29% of the total dietary fiber content of pears, the main form being pectin .

Due to their high fructose and sorbitol contents, pears can sometimes have a laxative effect. If you suffer from irritable bowel syndrome (IBS), you may need to moderate your intake .

Soluble fiber content: 1.5 grams per medium-sized pear 

9. Kidney beans

Their characteristic shape gave kidney beans their name.

They’re a key ingredient in chili con carne and great source of dietary fiber, complex carbs, and protein. They’re also almost fat-free and contain some calcium and iron .

Kidney beans are a good source of soluble fiber, particularly pectin.

However, some people find beans hard to digest. If that’s the case for you, start increasing your kidney bean intake slowly to avoid bloating.

Soluble fiber content: 3 grams per three-quarter cup (133 grams) of cooked beans

13. Carrots

Carrots are one of the most popular and tasty vegetables on Earth.

Boiled or steamed, carrots are a key ingredient in many recipes, but they can also be grated into salads or used to make desserts like carrot cake.

With good reason, you may have been told as a child to eat carrots to help you see in the dark.

Carrots are packed with beta carotene, some of which is converted into vitamin A. This vitamin supports your eyes and is particularly important for night vision .

One cup (128 grams) of chopped carrots contains 4.6 grams of dietary fiber, 2.4 of which are soluble.

Since many people enjoy this vegetable daily, it can be a key source of soluble fiber.

Soluble fiber content: 2.4 grams per cup (128 grams) of cooked carrots