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Several plant-based foods, like grains, seeds, legumes, and vegetables, contain water-soluble fibre. This dietary fibre helps slow down digestion, prevent overeating, and make individuals feel fuller for longer periods. To put it in easy words, water-soluble fibre forms a gel-like substance in the digestive tract and dissolves in water, unlike other carbohydrates. Water-soluble fibre also promotes gut bacteria growth, which is great for digestive health.
According to a study by the NIH, water-soluble fibres can slow down digestion, lower cholesterol levels, reduce heart disease risk and control blood sugar. The Health Benefits of Dietary Fibre, another study, mentions that water-soluble fibre softens stools and alleviates constipation. When planning a healthy diet, adding rich, water-soluble fibre to one’s diet can significantly improve overall health.
Also read: Boondi Raita To Chaat: 6 Interesting Ways To Use Leftover Boondi
Explore Foods With Water-Soluble Fibre That You Can Add To Your Daily Diet
1. Eggplants
Eggplant, commonly known as baingan in Indian households, is a fantastic source of water-soluble fibre. According to the USDA, a cup of cooked eggplant provides about 2.5 grams of soluble fibre. This aids in maintaining regular bowel movements and healthy cholesterol levels. Besides being low in calories, eggplants are rich in essential minerals like manganese, folate, and potassium. Peeling the eggplant can reduce its insoluble fibre, making it easier to digest. For a tasty and healthy option, try roasting eggplant with olive oil or air-frying it.
2. Brussels Sprouts
Brussels sprouts are a powerhouse of nutrition, offering both soluble and insoluble fibre. According to the USDA, 100 grams of Brussels sprouts provide around 2 grams of water-soluble fibre, which helps slow down the digestive process and promotes a feeling of fullness. Despite the common concern about causing gas, cooking Brussels sprouts can make them easier to digest, even for those with sensitive digestive systems.
3. Oats
Oats are a well-known heart-healthy food rich in water-soluble fibre. As per the study by the Journal of Food Science and Technology, oatmeal helps in lowering bad cholesterol and regulating blood sugar levels. Oats are also rich in antioxidants, which have the potential to lower blood pressure. Manganese, vitamin B1, and potassium are among the vitamins and minerals that oatmeal contains.
While raw oats can be consumed, cooking them makes them more digestible. When you start your day with a bowl of oatmeal, it can significantly contribute to your daily fibre intake.
4. Bananas
Bananas are not only nutritious but also high in water-soluble fibre. As per the USDA, 100 grams of two medium-sized sliced bananas are roughly equivalent to 4 grams of soluble fibre. This fibre helps slow digestion, which can aid in weight management and maintaining steady blood sugar levels. Also, ripe bananas contain vitamin B6 and potassium, essential for better cardiac health. You can have them either as whole fruit, in the form of a smoothie or add them to cereals, which is a versatile addition to a fibre-rich diet.
5. Lentils
Lentils are filled with nutrients and an excellent source of water-soluble fibre. According to the study "Dietary fibre, protein and lectin contents of lentils (Lens culinaris) on soaking and cooking" by Rajendra Prasad Srivastava, pectins, a soluble dietary fibre, and lentil soluble protein increased by 17.0% during grain soaking and cooking. This high fibre content helps regulate blood sugar levels and lower cholesterol. Also, lentils, with their protein, potassium, and other vital nutrients, are perfect to be added to various dishes, including soup, salad, or as a main dish.
6. Chickpeas
Garbanzo beans, commonly known as chickpeas, are a fantastic source of protein and water-soluble fibre. According to a ResearchGate study, a cup of cooked chickpeas offers around 4 to 8 grams of soluble fibre, which aids in digestion and helps lower cholesterol. For a healthy diet, try to add chickpea salad, roasted chickpeas, and protein-rich soups.
7. Sunflower Seeds
Sunflower seeds are a nutritious snack rich in water-soluble fibre. A 2021 study, Plants (Basel), mentions that sunflower seeds contain around 30 g of soluble fibre, which promotes digestive health and maintains healthy cholesterol levels. For the higher amount of protein, iron, vitamin B6, magnesium, and selenium in them, sunflower seeds can be eaten on their own or sprinkled on salads, cooked vegetables, and mashed potatoes. Including them in the diet can significantly boost fibre intake and provide essential nutrients.
8. Potatoes
Potatoes, including red-skinned, yellow-skinned, and purple varieties, are excellent sources of both soluble and insoluble fibre. According to a study on Potato dietary fibre, one cup of cooked potatoes delivers about 3.6 grams of water-soluble fibre, which contributes to regulating blood sugar and lowering cholesterol levels. Potatoes are also rich in protein, vitamin C, potassium, and magnesium.
Removing the skin can reduce the insoluble fibre content, making them easier to digest. Potatoes can be prepared in various ways, making them a versatile and nutritious addition to the diet.
Consuming water-soluble fibre-rich foods can improve overall health, including digestion, gut health, blood sugar regulation, and cholesterol. Eating a variety of fibre-rich foods daily can help maintain a healthy diet.
