Soluble fiber is the type of fiber that dissolves in liquid. It is found in foods such as legumes, oats and barley. Soluble fiber gets its name because it absorbs water and becomes gel-like when exposed to moisture. This gel-like property can help reduce cholesterol levels by slowing down the rate at which food passes through the digestive tract, according to the Harvard School of Public Health. It also helps prevent constipation by adding bulk to stool and making it easier to pass.
Soluble fiber can lower LDL (bad) cholesterol by interfering with its absorption from the intestines into the bloodstream, according to Mayo Clinic. It may also increase HDL (good) cholesterol levels, but only if your diet contains enough calories for you to gain weight. A healthy diet should include 20 to 35 grams of fiber per day for women, while men should aim for 30 to 50 grams daily.
Soluble fiber foods are a good way to add bulk to the diet. They help to soften the stool and slow down its passage through the intestine. This can be helpful in treating diarrhea, constipation, and irritable bowel syndrome (IBS).
Foods high in soluble fiber include oatmeal, beans, apples, carrots, pears, barley, citrus fruits and juices (grapefruit and orange), flaxseed products such as flaxseed bread or muffins, oat bran cereals, popcorn and whole-grain breads and pasta.
Soluble Fiber Foods List for IBS
Here is a list of foods high in soluble fiber:
oats
beans & lentils
applesauce
pears & pearsauce
peas & pea soup
barley & barley soup
peanuts & peanut butter
Soluble fiber is a form of dietary fiber that dissolves in water. Foods with soluble fiber tend to be high in calories, but they also offer other health benefits, such as lowering blood cholesterol.
Soluble fiber foods are good sources of nutrients such as potassium, magnesium, calcium and iron. They also promote regularity and help prevent constipation.
Here are some soluble fiber-rich foods:
Oatmeal
Applesauce
Peas
Carrots
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Soluble fiber is a type of dietary fiber that dissolves in water. It is found in many plants, especially pectin and guar gum, and also some cereals and legumes. Soluble fiber has been shown to improve health, but it is also effective as a laxative when taken in large amounts.
oat bran
chia seeds
peas, beans and lentils (legumes)
honeydew melon
prunes and prune juice
cauliflower
artichokes
A diet rich in soluble fiber foods can help with diarrhea, according to the University of Maryland Medical Center. Soluble fiber is found in oatmeal, beans, peas and some fruits and vegetables. It absorbs water and forms a gel-like substance in your gut. This helps slow down the movement of food through your digestive tract and makes stools more solid.
Foods high in soluble fiber include:
Oatmeal
Applesauce
Peas
Broccoli
Brown rice
Lentils
Soluble fiber is a type of dietary fiber that dissolves in water. It is found in foods such as oats, peas, beans and apples. Soluble fiber can help lower blood cholesterol levels and reduce your risk of heart disease and stroke. Soluble fiber also promotes healthy digestion by helping to keep you regular, preventing constipation and diarrhea.
Soluble fiber foods include:
Oatmeal
Barley
Apples
Dried beans and peas (legumes) such as chickpeas and lentils
Root vegetables like carrots, sweet potatoes (parsnips), radishes and turnips
Soluble fiber is a type of dietary fiber that dissolves in water. It helps lower cholesterol, stabilizes blood sugar and can relieve constipation. Soluble fiber foods include oats, beans, lentils, peas and apples.
Soluble Fiber Benefits
Soluble fiber has been shown to reduce blood cholesterol levels and help control blood sugar levels in people with diabetes. It can also help prevent constipation by adding bulk to stool and softening it.
Soluble Fiber Foods for Diarrhea
In addition to relieving constipation, soluble fiber foods may help relieve diarrhea by slowing down digestion so nutrients are absorbed more slowly. This slows the movement of food through your digestive system so that if you have diarrhea it won’t move through too quickly.
Some examples of soluble fiber foods include:
oats
lentils
beans
peas
Soluble fiber foods for diarrhea
Soluble fiber foods for diarrhea can help to calm the symptoms of IBS.
These are some of the most common soluble fiber foods:
Bananas, apricots and plums are high in pectins, which can help with diarrhea.
Nuts contain resistant starch, which also helps with diarrhea.
Oats and barley have a high content of beta-glucan soluble fibers, which can help reduce inflammation in the gut.
Artichokes are a rich source of inulin and fructooligosaccharides (FOS) that help to promote the growth of healthy bacteria in your small intestine.
Apples, pears and prunes contain polyphenols and anthocyanins that may be beneficial for managing IBS symptoms.
Soluble fiber foods are one way to help ease constipation and diarrhea. The reason for this is that soluble fiber forms a gel-like substance in your intestines, which helps slow down the passage of food.
Soluble fiber foods for diarrhea can help slow down digestion and reduce cramping and bloating. Here’s how to eat more soluble fiber foods for diarrhea relief.
Benefits of Soluble Fiber Foods for Diarrhea
Diarrhea is caused by an imbalance of bacteria in your digestive tract. Soluble fiber foods can help restore this balance by feeding good bacteria while preventing bad bacteria from multiplying too quickly, says Dr. Michael Murray, NMD, author of “The Encyclopedia of Natural Medicine.” These foods also lower blood sugar levels and improve insulin sensitivity, which can prevent spikes in blood sugar that cause diarrhea or constipation in people with diabetes (1).
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How to Eat More Soluble Fiber Foods
If you have diarrhea or constipation, here are some tips on how to eat more soluble fiber foods:
The best soluble fiber foods for diarrhea:
Oatmeal
Fruits (especially apples and pears)
Carrots, zucchini and other vegetables with a high water content
Dairy products like milk and yogurt
Beans and legumes (peas, lentils, chickpeas)
Soluble fiber foods include:
whole-wheat flour, oats and bran.
bananas and applesauce.
pears and pearsauce.
carrots, broccoli, peas and beans.
potatoes, corn and winter squash.
sweet potatoes, tofu, flaxseed oil and oatmeal cookies with raisins.
You can also try adding more soluble fiber to your diet by eating more fruits, vegetables and whole grains.