12 foods high in soluble fibre

With only 4% of UK adults eating enough fibre, this is clearly one area of our diets we need to work on. Fibre is more than just roughage to keep us regular. The right type of fibre can lower cholesterol, balance blood sugar and support gut health. Read on to learn more about fibre as well as easy ways to up your intake.

What is fibre?

Fibre refers to a group of carbs found in plant foods including fruit, vegetables, cereals and grains. Unlike other carbs, fibre isn't digested by the body. Instead, it passes through the digestive system, providing a wealth of benefits along the way. We typically refer to two main types of fibre: soluble, which attracts water and may or may not form a gel; and insoluble, which is the roughage we most commonly associate with keeping us regular. Fibre offers various properties and benefits for health, dependent on its type and characteristics. In this article we’ll focus on soluble fibre, including the best sources, some delicious recipes to try, and we’ll answer some of your most common questions.

Discover our full range of health benefit guides and check out our guide on what is fibre? and all you need to know about fibremaxxing.

What’s so special about soluble fibre?

Soluble fibre is considered gentler and easier on the gut; it helps to slow digestion and may have glycaemic (blood sugar-balancing) and cholesterol-managing benefits. However, not all soluble fibre acts in the same way or has the same function and beneficial outcome; this depends on how the fibre reacts with water and whether it can be fermented by gut bacteria.

There are three functional forms of soluble fibre:

• Dissolves in water, forms a gel and is fermented by gut microbes, eg beta-glucan in oats
• Dissolves in water, doesn’t form a gel and is fermented by gut microbes, eg resistant starch in cooked and cooled potatoes
• Dissolves in water, forms a gel but is poorly fermented, eg psyllium husks

Why do we need to eat more soluble fibre?

While we need more fibre of all types in our diets, soluble fibre has some specific benefits:

• Helps balance blood sugar levels – the type of soluble fibre that forms a gel serves to slow the absorption of glucose into the bloodstream and helps stabilise blood sugar levels
• Helps manage cholesterol – the same type of gel-forming soluble fibre helps bind to fats and cholesterol, hindering their full absorption. This helps the body manage cholesterol levels, especially that of so-called ‘bad’ low-density lipoprotein (LDL) cholesterol
• Promotes gut health – the soluble fibre that can be fermented by gut bacteria acts as a food source for these microbes; this triggers the production of compounds called short-chain fatty acids, which nourish the intestines and promote bacterial diversity
• Supports digestion – gel-forming fibre adds bulk to stools, which makes them easier to pass and may alleviate constipation

12 foods high in soluble fibre

Cereals & grains

1. Oats

Oats are rich in a soluble gel-forming fibre called beta-glucan, which increases our sense of fullness, reduces hunger and enhances appetite control. Both the UK and European authorities have granted a permitted health claim for beta-glucan, stating that 3g of beta-glucan per day, combined with a low-fat diet, may reduce heart disease risk and lower cholesterol.

Recipes to try:

Bircher muesli with apple & banana
Raspberry kefir overnight oats
Savoury spiced granola

2. Pearl barley

Like oats, pearl barley is a valuable source of the cholesterol-lowering fibre beta-glucan. This also acts as a prebiotic, feeding the gut bacteria and promoting their growth and diversity.

Recipes to try:

Pink barley porridge with vanilla yogurt
Bean & barley soup
Barley & broad bean risotto

Beans & pulses

3. Soya beans

The soluble fibre found in soya beans includes pectin, which dissolves in water to form a gel and is fermented by gut bacteria. This means it may help lower cholesterol, balance blood sugar and support gut health. It also increases feelings of fullness, which may help with weight management.

Recipes to try:

Coconut-roasted edamame
Sesame ginger sushi bowls
Puy lentil salad with soy beans, sugar snap peas and broccoli

4. Kidney, pinto & cannellini beans

As well as soya beans, other members of the bean family like kidney, pinto and cannellini are valuable contributors of soluble fibre, including pectin, and as such may support gut health.

Recipes to try:

Peppered pinto beans
Pesto, cannellini bean and tuna jackets
Kidney bean curry

Nuts & seeds

5. Hazelnuts

Although not as popular as almonds or walnuts, hazelnuts are associated with healthy cholesterol levels, thanks to their soluble fibre content.

Recipes to try:

Honeyed beetroot and carrot salad with feta and hazelnuts
Celeriac, hazelnut & truffle soup
Creamy sprout, hazelnut and leek pasta

6. Flaxseeds (linseeds)

Particularly rich in fibre, these little seeds are most effective when milled or soaked in water. Studies confirm that flaxseeds, also known as linseeds, support gut health and microbial diversity, improve stool consistency and cholesterol excretion, and help control diabetes markers, including one that your GP will be interested in, HBA1c.

Recipes to try:

Apple linseed porridge
Seeded wholemeal loaf
Roasted stuffed cauliflower

Fruit & vegetables

7. Avocado

Compared with other fruits, avocados contain higher quantities of fibre, including soluble fibre, which makes up about 30%. This soluble fibre acts as a fuel source (prebiotic) for gut microbes, helping them thrive and increase in number, which benefits our digestion, immunity and more.

Recipes to try:

Guacamole & mango salad with black beans
Linguine with avocado, tomato & lime
Avocado and roasted broccoli sesame rice salad

8. Pears

Pears are high in dietary fibre, containing 6g per serving. This, combined with the natural sugar, fructose, provides bowel-stimulatory effects.

Recipes to try:

Goat’s cheese, pear & walnut tartines
Pork and pears
Griddled pears with goat’s cheese and hazelnut dressing

9. Apples

An apple a day has long been associated with better health. This is partly due to being rich in pectin, which helps reduce heart disease risk and improves gut health.

Recipes to try:

Bircher muesli with apple and banana
Pork and apple burgers
Apple & feta salad

10. Prunes

Prunes are rich in dietary fibre, a good proportion of which is soluble and includes pectin. They also supply a type of sugar called sorbitol, which increases the amount of fluid your gut absorbs and helps soften stools, making them easier to pass. Regularly eating prunes can increase stool volume and frequency, making prunes a natural laxative. The fibre in prunes also acts as a prebiotic and promotes the growth of beneficial bacteria in the gut.

Recipes to try:

Oat and chia seed porridge with prunes
Quinoa stew with squash, prunes and pomegranate

11. Brussels sprouts

Rich in soluble fibre, Brussels sprouts are also a source of sulphur. This promotes the production of glutathione and is important for maintaining the integrity of the gut lining, as well as supporting its repair.

Recipes to try:

Brussels sprouts slaw
Boxing Day sprout pad Thai
Brussels sprouts with hazelnut orange butter

12. Asparagus

Studies suggest soluble fibre in asparagus helps manage cholesterol levels by binding with bile fats and promoting their excretion.

Recipes to try:

Tuna and asparagus white bean salad
Asparagus soup
Creamy chicken & asparagus braise

Frequently asked questions

What are the signs of soluble fibre deficiency?

You may experience one or more of the following:

• Constipation and irregular bowel movements
• Hunger shortly after eating
• Blood sugar fluctuations
• Fatigue and low energy
• Poor cholesterol control

Does soluble fibre reduce cholesterol?

Yes, gel-forming soluble fibre can be effective for managing cholesterol. When mixed with water, this fibre creates a gel in the gut that hinders cholesterol absorption and promotes its excretion. Both oats and barley contain beta-glucan, which has been proven to lower total cholesterol, including lowering 'bad' LDL cholesterol.

Is soluble or insoluble fibre better?

Neither is better, both have their own benefits. Soluble fibre, dependent on its properties, may help slow digestion, lower blood sugar and manage cholesterol, while insoluble fibre helps regulate bowel movements.

How should I increase the fibre in my diet?

When increasing the fibre in your diet, be sure to drink extra fluids to help the fibre do its job properly, and make changes to your diet over a period of weeks rather than days – this will prevent overwhelming your digestive system.

Enjoyed this? Read more of our health guides:

High fibre breakfast recipes
90% of us aren’t eating enough fibre. Here are the worst things it does to your body
High-fibre recipes
Is plant fibre the secret to getting rid of belly fat?
5 healthy swaps

Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

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