Soluble Fibre Foods: Everyday Examples

Fibre (also spelled “fiber”) includes soluble and insoluble types; most plant foods contain a mixture. USDA’s general tables do not reliably report soluble fibre alone.

Soluble vs insoluble fibre

MedlinePlus describes soluble fibre as fibre that attracts water and turns to gel during digestion, which slows digestion. Insoluble fibre is found in foods such as wheat bran, vegetables and whole grains. It adds bulk to stools and helps food move through the gut.

The British Nutrition Foundation notes that this split is increasingly seen as an oversimplification. It also notes that some soluble fibres, such as the beta-glucans in oats and barley, can help lower LDL cholesterol. Fibre types are not the whole story, and a variety of plant foods gives you a mix.

How much fibre?

UK guidance is 30 g of total fibre a day for adults (age 16+), and most adults eat less than that (NHS). There is no separate UK target for soluble fibre. Children need less, depending on age. This page is about adult eating and does not cover babies.

Easy ways to eat more soluble fibre

• Porridge or overnight oats for breakfast; add berries or chopped apple. Try the Greek yogurt overnight oats.
• Add a tin of beans, lentils or chickpeas to soups, stews, chilli and salads. Tinned pulses are quick and inexpensive.
• Use pearl barley in soups and stews, or as a side instead of rice.
• Keep fruit such as apples, pears and oranges for snacks, and eat apple skins.
• Include peas, carrots, Brussels sprouts or sweet potato with meals.

For a beginner explanation of fibre, read Lesson 6: Fibre, Vitamins & Minerals. To compare grains, see whole grains vs refined grains.