Soluble fiber - what is it and where are they located?

Soluble fiber - what is it and where are they located?

Soluble fiber - what is it and where are they located?
Soluble fiber - what is it and where are they located?

The health and digestive benefits of soluble fiber are well known. A diet rich in  soluble fiber is recommended both for weight loss and to improve metabolic health.

Because soluble fibers can absorb water, they become a kind of gel in the digestive system. This makes  foods with  soluble fiber best allies mikoforata and is associated with other health benefits of the intestine.

Read on to find out what soluble fiber is and where exactly it is located.

Soluble fiber - what is it?

Fiber is a type of complex carbohydrate found in plant foods. Due to their ability to dissolve in water, fibers can be classified as insoluble and soluble.

Soluble fiber is converted to a jelly-like substance in the gastrointestinal tract. On the other hand, insoluble fibers have a denser structure and pass through the stomach without undergoing major changes.

Both types of dietary fiber are vital for the proper functioning of the body. For example, they serve for the mechanical movement of food through the intestines. But soluble fiber is associated with better benefits.

Types of soluble fiber

Pectin polysaccharide is the most common type of soluble fiber. Pectins are found in large quantities in fruits, the structure of jams and preserves is due to the presence of these soluble fibers. When pectin absorbs water, it turns into a thick gel.

Chewing gum is another type of water-soluble fiber. This group includes carrageenan, agar, beta-glucan, guar gum and others. These substances are mainly used in the food industry to achieve density and consistency, for example in yoghurts and smoothies.

Where is?

Most natural foods contain both types of fiber at the same time. However, some foods such as legumes, chia seeds and avocados have larger amounts.

Vegetables and cereals (excluding oats and barley) have mainly insoluble dietary fiber and soluble fruits.

Here are 10 foods with a lot of soluble fiber.

1. Oats


In  oatmeal  containing a type of soluble fiber called beta-glucan. The health benefits of beta-glucan include its ability to lower levels of bad cholesterol in the blood, and can reduce the risk of colon cancer. In addition, oatmeal provides long-lasting satiety.

2. Chia seeds


In  chia seeds  are leaders in mineral content and useful nutrients per gram of product. In addition, chia seeds contain a rare type of soluble fiber that can absorb large amounts of fluid, ensuring long-term satiety and proper stomach function.

3. Legumes


Legumes (both beans, chickpeas and lentils) are an important source of healthy soluble fiber. On average, 100 grams of dried grains represent up to 9-13 grams of dietary fiber and about half of them are soluble.

5. Avocado


In addition to the fact that  avocados  are one of the most complete foods in terms of vitamins and minerals, another of their properties is that they are a good source of soluble fiber. Avocados contain 13.5 grams of dietary fiber, of which 3.6 grams are soluble.

6. Mushrooms


Dried mushrooms are not only an excellent source of high quality  vegetable protein  , but also a food high in fiber. Depending on the type of mushrooms and the degree of drying, they can contain up to 5-10 g of soluble fiber per 100 g of product.

7. Nuts


Soluble fiber makes up about half of the total dietary fiber in nuts. They are found in larger quantities in walnuts. Remember, however, that nuts are rich not only in fiber but also in calories, so you should consume them in moderation.

8. Fruits


Most fruits are high in soluble fiber. In apples it is found in the form of pectin, approximately 2 g per 100 g of product. Strawberries, wild strawberries, blueberries and other fruits also have comparable amounts. When preparing jams, the content of soluble fiber per 100 g increases.

9. Sweet potatoes and carrots

Sweet potatoes and carrots

Strictly speaking, in vegetables, fiber is found mainly in the skin and is mostly insoluble. However, some vegetables contain soluble fiber in their pulp. Examples of this are sweet potatoes and carrots.

10. Pearl barley

Pearl barley

Pearl barley owes its name to pearls (in English pearl), because pearl grains resemble it in shape. The volume of pearl barley is 5-6 times larger than the volume of the original dry cereal; This great ability to absorb water is explained precisely by the large amount of soluble fiber.

Recommended amount of soluble fiber per day

The recommended intake of fiber per day is approximately 20-30 g. Because most foods contain soluble and insoluble fiber, most nutritionists do not make separate recommendations about the types of dietary fiber.

Keep in mind that the diet of a typical city dweller contains 2-3 times less fiber than is necessary for health. (1,2) Therefore, doctors recommend daily consumption not only of vegetables but also of 1 to 2 fruits, even as a source of soluble fiber.


Soluble fiber is a type of indigestible carbohydrate that can absorb water. Once in the stomach, this fiber becomes a jelly-like substance that serves as a breeding ground for beneficial bacteria. Soluble fiber also helps control blood sugar and cholesterol levels and can help you lose weight.


1. Dietary foods with fiber review. Source

2. Diet high in fiber. Source