Water Soluble Fiber Foods

The dietary fiber present in the food we eat is usually divided into two types and they are – insoluble and soluble fiber.

Water soluble fiber

foods get absorbed in water quickly and help in softening and eliminating stools easily. These foods help in maintaining good cholesterol levels. Insoluble fiber does not get dissolved in water easily and it also plays an important role in moving the stools present in the colon faster by increasing the bulkiness. People suffering from irregular bowel movements and chronic constipation should include this type foods in their diet. These foods also lower the risk of diabetes. Read on to know more about

water soluble fiber


List of Foods

People suffering from diabetes are advised to eat fiber foods which are soluble as they help in prolonging the cleaning process of the colon. The blood sugar levels can be regulated when the sugars released get slowly absorbed into the system. These foods also help in reducing the low cholesterol levels when the fibers present in the foods bind along with the bile acids. The following are foods which are soluble in water.

  • Apples
  • Bananas
  • Plum
  • Carrots
  • Potatoes
  • Cauliflower
  • Grapefruit
  • Strawberries
  • Beetroot
  • Mango
  • Dates
  • Corn
  • Prunes
  • Peas
  • Rice
  • Raisins and
  • Soy beans

Health Benefits

Water soluble fiber

foods have several health benefits and the following are a few of them.

  • These foods are very effective in lowering the risks of colon cancer and help in keeping the system clean.
  • They also help in eliminating the waste products from the body further helping it to absorb all the nutrients from the food.
  • The fiber present in these foods absorbs the water making it easy for people suffering from hard stools.
  • These foods also increase the bowel friendly bacteria.
  • They also lower the cholesterol levels and other health complication known as triglycerides.
  • Fiber soluble foods also help in throwing the toxins away from the body and reducing weight.
  • Consumption of the foods mentioned above will help in regulating the bowel movement.
  • Make sure that you eat these foods in small quantities as excess consumption can lead to diarrhea.
  • For better and healthy results drink 12 to 14 glasses of water every day.


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