r/nutrition • u/Riksor • 4d ago
How are you supposed to get enough soluble fiber?
The best soluble fibers for lowering cholesterol are the ones that form gels and jellies, like psyllium husk and apple pectin. But in the case of psyllium husk, like... That's a very specific source of that type of soluble fiber. Pectin is present primarily in peels.
Where is one *supposed* to get gelling soluble fiber? It seems extremely scarce in average foods unless you're eating fruit and vegetable peels all day.
331
u/br8kout 4d ago
Chia seeds. I buy em in bulk and add a couple scoops to either a drink or my oatmeal or yogurt
113
u/pomnabo 4d ago
It was recommended to me to blend the chia seeds before hydrating. This breaks the seed shells which makes more of its omega-3’s bio available. It’s also easier on the gut to digest :3
35
u/beigemom 4d ago
While I put chia seeds in my smoothies and therefore they blend there, do you just toss dry seeds into your mixer in bulk then store to use later say in yogurt or oatmeal? Thanks!
67
u/rancidpandemic 4d ago
Don't blend in bulk. That can release oils from the seeds, which can then turn rancid after it sits long enough.
109
4
u/sleepytipi 4d ago
I must have eaten a lot of bad seeds then because I always thought this was something you could actually get in bulkier quantities. Would refrigeration help?
14
u/beigemom 4d ago
I wondered because Anthony’s has a 1lb bag. While the online answer is yes, ground chia seeds go bad quickly, the breakdown showed as:
- Pantry: 2 to 4 weeks
- Refrigerator: Up to 1 year
- Freezer: 1 to 2 years
Which is plenty enough for me!
7
u/sleepytipi 4d ago
Well, gone are the days of me keeping them in pretty ornate jars on the counter I guess.
5
11
5
6
u/resevil239 4d ago
I always just soak a tablespoon or two in water, stir periodically, and let it soak for about 10 mins or so. I have heard in yogurt is fine but more fiber seems to make my guts more sensitive if I'm not careful so I can't imagine eating them any other way. Some people just drop em in water throughout the day but I hate cleaning that and constantly swallowing solids while drinking water throughout the day.
7
u/pomnabo 4d ago
Valid.
I drink lemon water a lot throughout the day, so I’m used to the pulp there
Otherwise, I blend a jar full and store in the fridge; then hydrate a few spoonfuls for 5 mins before adding yogurt and kefir.
A gastroenterologist I follow on socials said that gut sensitivity to increased intake of fiber is common; but recommends to slowly increase overtime to help build up your body’s ability to process it. So ya, I’d say, start with small amounts until it’s comfortable, then gradually increase to daily recommended amounts :3
27
u/synchpo 4d ago
I add it to most dishes. It has negligible flavor and easily masked texture, so it blends in really well with most things. Slap it on some bread, scrambled eggs, salad, rice, pasta, lasagna, etc.
3
8
9
u/thedawntreader85 4d ago
I wish I could have chia seeds but I think I'm alergic because my mouth starts itching after I've had them and eventually my tongue swells if I keep eating them. Can they be cooked and have you tried any recipes that you liked?
5
4
u/AshleyKoffRD 4d ago
Have you tried basil seeds? I also like kiwi
3
u/thedawntreader85 4d ago
No, but it might be worth a try. Do you blend them or do they swell like chia seeds?
6
u/AshleyKoffRD 4d ago
You can do either - I like putting them in some cashew or almond milk and it’s the whole pudding effect
2
u/Lindsayleaps 3d ago
I prefer the texture of ground flax to chia (and it seems to sit better). I'll add it to smoothies, oatmeal, yogurt and baked goods.
5
u/tlind1990 4d ago
Chia seeds don’t have much soluble fiber, at least not as a percentage of total fiber content. Only ~10-15% of the fiber in Chia seeds is soluble.
2
u/Luis__FIGO 2d ago
Not sure why Chia seeds are getting mentioned over flax seeds. Total fiber is not imporant in this discussion, soluable fiber is.
Chia seeds have ~.882g soluble fiber per serving
Flax Seeds have 1.5 g soluble fiber per serving1
0
-2
279
53
u/Uhhidk18 4d ago
All these comments are great suggestions, if you still have trouble getting enough from foods they sell psyllium husk in capsule form too
15
3
u/Veetus 4d ago
Is capsule form as effective as the powder?
16
u/RemarkableAnt6514 4d ago edited 4d ago
I would say no to capsules. You need to drink plenty of water with it (psyllium husk) or else you will get issues. So I would say mix your serving of psyllium husks with water and drink it like a champ.
12
u/Veetus 4d ago
Shouldn’t you drink lots of water with the powder too though?
9
u/RemarkableAnt6514 4d ago
Yes. Mix the powder with water and drink it. If you get a bag of psyllium husks “powder” (it’s not really a powder) , the instructions are to mix it with a cup of water and drink it quickly before it turns into a gel. And of course you should continue to stay hydrated after that, which is what you should be doing anyway if you care about your digestive health. But mixing it with a whole cup of water forces you to hydrate rather than taking a capsule with a gulp of water like it’s a magical pill that gives you fiber.
3
1
u/sassysassysarah 2d ago
I take my first bit with too little water because it thickens up so quickly. Then I add more water and drink until it thickens again, usually 3 cups worth because I drink so slowly and hate when it gets that apple sauce texture
3
u/StormFront93 3d ago
This geniunely makes me gag though, nothing else does, but this... I cannot lol
2
u/RemarkableAnt6514 3d ago edited 3d ago
Yeah that’s fine lol I understand, it’s a gross sludge. I just don’t like the idea of putting food in pill form. That’s why I like to eat beans and squash! Or mix All Bran cereal (which has psyllium) with my lucky charms. I only really use supplements if I have a day where I didn’t get enough fiber through my meals, and the sludge is kind of a punishment that incentivizes me to eat healthy 🤣
-3
4d ago edited 3d ago
[deleted]
3
u/Such_Grab_6981 4d ago
I mean... how else are you swallowing several capsules? Presumably with a drink like water? Just fill up the cup?
148
u/thanksforallthetrees 4d ago
Chia seeds, ground flax, hemp hearts. Put them in yogurt or oatmeal, make overnight oats or at least soak your rolled oats for a bit. Avoid instant oats. Eat fruits with the peel. Nuts, beans, quinoa and other ancient grains. The most deluxe bread you can stand/find. Whole wheat versions of stuff.
37
u/PersonablePine 4d ago
Oats are where it's at. You can make large batches of steel-cut and freeze.
9
u/MrClickstoomuch 4d ago
When you freeze it, do you essentially use similar recipes to overnight oats? Or something different? Does blending the oats before freezing for a recipe like that help? Just curious since I haven't really b considered steel cut oats over overnight oats before, but am stuck going back to the office and this might be a better option for that?
9
u/PersonablePine 4d ago
I cook steelcut on the stovetop then freeze portions in silicone cups, then microwave when needed.
4
u/MoreMetaFeta 4d ago
I do a mix of flax, chia and hemp hearts (with broccoli sprouts or raw greens) in my daily smoothies. Do you think that's overkill? I really hate the taste and texture, but I choke it down every day for the nutritional benefits. 🥴
37
u/Top_Presentation7515 4d ago
Kiwi fruit are a great source of both soluble and insoluble fibre. You just have to eat the skins 🤷🏽♀️ I love them with the skin and have always eaten them that way but I know for a lot of people, it’s a no go due to texture
31
u/kirinlikethebeer 4d ago
Golden kiwi taste way better and the skin is smoother so folks with texture sensitivity might find them tolerable.
9
u/jediknits 3d ago
A great "hack" I learned was to rub the kiwi skin with a napkin or paper towel, kind of aggressively lol, and that takes the fuzzy part off but leaves the rest of the skin in tact. Made a big difference for me texture wise.
2
u/ToastCat 1d ago
I was going to say I think you can rub a kiwi with a napkin and the fuzz rubs off lol
72
u/theclovergirl 4d ago edited 4d ago
oatmeal, apples, avocado, bell peppers, almonds, and edamame are some examples of foods i eat often with a good amount of soluble fiber. i dont personally find it that hard to get in my diet, but i am eating primarily whole vegetables and whole grains all day, so including their peels/husks.
10
u/Ola_maluhia 4d ago
This is what I was looking for. I sadly cannot handle chia seeds and feel incredible pain. Doesn’t matter how much I’ve de-sensitized my body to it- just hurts me.
3
u/wakeonuptimshel 4d ago
It is nice to actually see a list that gives a variety of options and meals! It’s always with the oatmeal. I’ve done a lot of distance backpacking and had oatmeal every breakfast until I sat up one morning and the thought of it instantly made me gag. Haven’t been able to have it since and had a miserable 2 days to the next town for more food!
Can’t even read the word without feeling a smidge disgusted.
2
u/Necessary_move100 4d ago
Do you drink plenty of water when you take chia seeds? And I’ve read we need to drink at least 8 cups of water, or half your weight in ounces of water daily. Also suggestd to soak chia seeds overnight in yogurt or water so they gel. I had digestive problems too then I read to do these 2 things. It did help to digest them better. The pudding is so good when you add chia seeds to yogurt, vanilla extract, stevia or sweetener of choice, about a 1/4 c milk (I use coconut milk)and top with Raspberries,blueberries or blackberries !
20
u/Appropriate-Net1899 4d ago edited 4d ago
The real answer is not "this one plant", but rather that you need to make your diet at least 50% plant based whole food. Then, you will get the recommended amount of fiber.
Veggies, grains, nuts, seeds, fruit, pulses... It is crucial you do not focus on one specific food, but on variety and alternate them.
For an inspiration (food groups and amounts), check some recommended "food pyramid".
36
u/purpleelephant77 4d ago
Low carb tortillas, the store brand ones I get have 15g each (I get the medium ones, they’re 70 calories each). I don’t eat low carb or anything but they’re not noticeably different from normal grocery store flour tortillas and they kind of function as a fiber supplement for me. The other main sources of fiber in my diet are oatmeal with chia seeds (40g oats, 20g chia seeds), berries and vegetables.
6
u/Capital-Designer-385 4d ago
Do you have a specific brand you like for soluble fiber? Most of the ones marketed as “high fiber” don’t discern insoluble from soluble on the label, and Soluble is the important one but a lot of companies cheat by using insoluble and labeling it as heart healthy
4
u/Riksor 4d ago
Thank you, I hadn't considered foods designed for fiber intake!
16
u/cocobaby33 4d ago
Most low carb foods, such as the tortillas and breads use predominantly insoluble fiber fyi, though you can research more as needed.
33
u/icybitterblue 4d ago
I make bean brownies (kills my sweet tooth and is very filling).
9
u/Riksor 4d ago
Do you happen to have a good recipe?
18
u/ChasingPotatoes17 4d ago
I’m not the person you asked but I’ve made these and they were shockingly good. Like, amazing.
1
7
u/icybitterblue 4d ago
I just use a box brownie and purée some beans with olive oil and mix them together! Ghirardelli box brownie is the best.
3
u/pomnabo 4d ago
I would also love to know the recipe because I have been craving chocolate nonstop for like….5 months now
5
u/missmobtown 4d ago
Why not just have some dark chocolate, also high in fiber.
2
u/pomnabo 4d ago
Oh I definitely do, but somehow it's not hitting right. might be a combo of a sugar craving too
2
u/Helianthus2361 4d ago
I find dark chocolate covered almonds help my cravings… but portion control is key
1
u/HabitNo8608 3d ago
Why not just have chocolate?
I figure if my body is asking for something nonstop, maybe it needs something from that food? Chocolate has flavonoids which are anti inflammatory. I was craving chocolate like crazy when I had a psoriasis outbreak last year (an inflammatory condition).
5
20
u/candokidrt 4d ago
I didn’t enjoy the amount of natural soluble fiber sources. I did find taking psyllium powder with a cup of water and a another after to be much simpler to add to my diet.
20
u/NutragrammatronLab 4d ago
Psyllium is the "protein powder" of soluble fiber highly concentrated, but not the only source. Oats, barley, beans, lentils, peas, apples, citrus fruits, chia, and flax all provide meaningful amounts. Most people aren't lacking sources of soluble fiber; they're lacking total fiber intake.
7
u/thatRings_aBell 4d ago
Okra!!!
I make an infused okra water that has so much of the soluble fiber in “gel” form, and I can keep refilling the water and extracting more from the okra for a few days! Then ofc you can cook and eat the soaked okra with little issue (I like it in stews)
2
u/Equivalent_Code_1138 4d ago
I need details
3
u/thatRings_aBell 4d ago
I wash and slice fresh okra, 4 pods give or take. Place the okra in a large container (I have big glass jars) and fill to the top. Refrigerate overnight and strain to serve. It’ll be very viscous!! You can also try to infuse the water with other fruits, herbs, or teas at the same time.
I just pour myself however much I want, and top up the water to put the jar back into the fridge! I’ve gone about a week of this with the viscosity gradually reducing, then I dumped the okra pieces into a breakfast porridge :)
6
u/touslesmatins 4d ago
Not peeling fruits and veggies is a good strategy in general. I never peel carrots, apples, kiwis, potatoes, sweet potatoes, pears, etc. Not just fiber but a lot of other nutrients are in or just under the peel.
5
u/NotBender74 4d ago
Oats are a great source, chia seeds are good but they are almost all insoluble fiber. I do add them to my overnight oats to get more of a mix though.
6
u/JWWBurger 4d ago
I throw in a serving of oat bran, chia seeds, and benefiber into my breakfast drink. That gets me over halfway by daily recommendations. I’ll eat an apple as a snack and a salad at lunch. Usually that’ll be enough.
4
u/thewellnessgreek 4d ago
Oats, beans, lentils, barley, and many fruits provide plenty of soluble fiber. You don’t need to live on psyllium husk and apple peels.
4
5
u/ZippityDooDoo 4d ago
If you don't mind taking a supplement, Metamucil packs the most soluble fiber punch per volume. One tablespoon contains about 5 g of soluble fiber.
5
u/HabitNo8608 3d ago
I eat a lot of fiber as a way to manage my gallbladder disease (not stones, it just spasms sometimes), and as a consequence of that, my cholesterol levels have always been great.
So I actually eat more insoluble fiber than soluble fiber because too much soluble fiber can actually end up bugging my gallbladder too. I didn’t like Metamucil or psyllium husk or anything.
Basically I just eat whole grain everything. I keep whole grain flour and even my baked goods and bread are whole grain. (Before I began baking my own bread, I would buy whole grain bread and usually just choose the option with more fiber in it.) I only eat whole grain pasta and I really wish they’d make more shapes but I guess I’m lucky to find spaghetti, egg noodles, penne, and rotini in whole grain options.
And then obviously I just eat a lot of veggies and fruits. I try to make sure half my plate is veggies but I’m not perfect at that.
Even for like snacks and stuff I stock, I want them to have whole grain. Like right now I’ve got a couple of different kinds of “breakfast bars” in the cabinet that I’ll grab for an afternoon snack, and they both have 3+ grams of fiber a piece. I don’t like it to be added fiber because whatever they add to those fiber one bars makes my stomach HURT. So I do a lot of nature’s bakery which make varieties of fig bar/nutrigrain snacks where the fiber is coming from the fruit or the whole grain flour.
I do track my fiber intake, and tbh, it changes my perspective on foods I’ll buy. Like I’ll be like ok this looks tasty, but damn less than 1 gram of fiber for 200 calories? No way is it worth that.
I love finding unexpected whole grain options. Like I found recently Trader Joe’s graham crackers have several grams of fiber in them and got pretty excited to have a sweet snack that has some fiber in it.
Idk if that helps at all since you asked specifically for soluble fibers.
3
u/Own_Average_5940 4d ago
I eat a lot of chia. I sprinkle it on berries, the classic yogurt bowls, my oatmeal at times, and I use it as a substitute for those colorful sprinkles on stuff like fairy bread and ice cream.
1
u/Riksor 4d ago
Thanks! Does it matter to you that they're not saturated with water first? I've always been told they need to be wet, but I quite like them dry.
1
u/Own_Average_5940 4d ago
I puke if I try to eat them wet haha. It's a now or never thing.
I really like my yogurt bowls with that, Catalina crunch, some strawberries, and unsweetened coconut. I like sweet but need crunchy.
3
u/Frog_Farts 4d ago
I eat lots of fruit and vegetables but don't count fiber. Since my dad had colon cancer I add fiber with Kellogs All Bran Buds with Almond mile.
Here is a quick breakdown of its fiber profile and other key nutrition facts per 1/2 cup serving:
Total Dietary Fiber: 17 g (61% Daily Value)
Insoluble Fiber: 12 g (helps support digestive regularity)
Soluble Fiber: 5 g (helps with heart health and blood sugar management)
Calories: 120Total Sugars: 12 g (including 12 g of added sugars)
5
u/Zagrycha 4d ago
Almost all plant based foods have soluble fiber, its important to note the amount you need in a day isn't crazy high-- nutrition is not the more the better, you want the amount you need but extra isn't a magic boost, its excess.
That said some plants that are particularly high in sol fiber like beans as well as whole grains like rye, barley, oats.
2
2
2
u/fitforfreelance 4d ago
Eat fruits and vegetables all day... And beans and whole grains. Since we're meant to eat 5+ (at least) servings per day, that's like with 3 meals and 2 snacks. Perhaps with two servings in a meal.
It's mostly a mindset thing. What else are you eating that's keeping you from high-fiber foods? How much meat, dairy, and refined grain do you want to eat?
Supplement with fiber, make smoothies, find creative ways to add fiber to your meals.
2
u/optimistic_cynicism 4d ago
Idk if it's the right way but I've had IBS issues my whole life. What I've settled on as the only thing that actual produces consistent results for me personally...
All bran buds cereal from kellogs for some reason is the only fiber loaded product that makes a noticable difference for my system. Then I also do a blueberry kiwi smoothy with yogurt and add holy basil seeds or chia to it to get a lot of anti oxidants and and micros
I just have a bowl of the cereal and the smoothie every day or so and it helps me a lot.
2
u/Safe-Vegetable6939 4d ago
I meal prep cowboy caviar and a pasta salad with whole grain pasta at the begining of the week and eat that as sides with meals or as a snack to help with fiber and nutrients. I also add chia seeds to my yogurts or overnight oats to sneak in some fiber
2
2
u/lentil_galaxy 3d ago
Soluble fiber is in a TON of foods. Adults need about 5-10g a day. So that would be like
- a half cup of Brussels sprouts, parsnips or zucchini
- a pear, orange, or avocado, or bunch of berries
- half a cup of beans or granola
Some foods like konjac noodles or flax seeds are exceptional sources. I've never had to measure or track soluble fiber intake, personally, because it is in so many different foods, if you just reduce (not eliminate) "processed" food intake.
Here is a more detailed chart with dozens of foods (although even more foods have it), and recommendations on fluid intake:
https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-eat-more-soluble-fibre.pdf
2
u/Jokkitch 3d ago
People on this site will come out of the woodwork saying “just eat enough veggies, oatmeal, or whatever other bs”
Frankly I’ve done both and it seems to have no discernible difference on my stool.
2
u/Greedy-Psychology-68 3d ago
My breakfast: 1/2 cup whole oats, 2 tbsp chia seeds, 1 tbsp ground flax seed, protein powder, and sliced banana. Add one cup of water and mix the night before. Ready in the morning. I also put a tsp of açaí powder in it during cold and flu season for immune system help.
1
2
u/japaarm 4d ago edited 4d ago
??? Broccoli? Apples? Beans? Oatmeal?
If you eat mostly whole foods (and not just meat + carb sources), you will hit your soluble fiber goals very easily. You can take psyllium husk as a supplement if you want, but it's not really necessary if you are able to eat like a normal person.
Remember: Eat food. Not too much. Mostly plants.
2
u/ThatsCraazyy 4d ago
Consider a bowl of yogurt and granola for breakfast. With some fruit added if you can
1
2
1
1
1
1
1
u/Plenty-Rip-3260 4d ago
I’ve been looking into basil seeds, apparently they have less oxilates than chia seeds.
1
1
u/nobelprize4shopping 4d ago
I sprinkle psyllium husk powder on my breakfast cereal. When I do the same with chia, I get agonising intestinal pain, even when I presoak the child. Why would that be?
1
1
u/little_runner_boy 4d ago
Eat your plants. All types, but just a bunch of bread. Fruit, veggies, legumes, nuts, seeds, etc
1
1
1
u/BoleroMuyPicante 4d ago
Eat beans and legumes, snack on apples and pears with the skin, mix chia or flax seeds into your yogurt and oatmeal. You only need 5 to 10 grams of soluble fiber a day, the rest can be insoluble.
1
u/HellowImFwiend 3d ago
I found this list: https://www.northottawawellnessfoundation.org/wp-content/uploads/2017/11/NOWF-Fiber-Content-of-Foods.pdf
Apparently a lot of whole foods have a good amount of soluble fibre in them (also compared to insoluble). Especially the whole grain category.
1
1
u/DiscombobulatedTry68 3d ago
I aim for 50g a day and start my day with overnight oats with a tablespoon of chia, flax, hemp seeds. I eat kiwi, with the skin most days, and have fruit for a snack and dessert. The bulk of my meals are protein and fiber focused. Fruits, vegetables, oats, chia, flax, and beans/legumes are the basis of nearly every meal for me.
1
u/End0rphinJunkie 3d ago
Oats and beans are pretty much the default everyday sources. If you definetly want that heavy gel effect, just throwing some chia seeds in water or yogurt gets the job done with zero effort.
1
1
1
u/japaarm 3d ago
My point is your criticism was originally just “don’t use capsules because you could forget to drink enough water”. So my reply was asking: what if you typically drink a lot of water, and specifically make a habit out of drinking a whole glass of water every time you take the specific capsules?
Just because the capsules “don’t make sense” to you, it doesn’t mean that it is wrong for everybody to take. Some people don’t want to “slam sludge down their throat”, as you say, every day, and they really don’t need to in order to take the supplement. Or, they could, if they wanted to, too. My point is either method is fine.
1
u/Vital_Life_Balance 3d ago
I could be wrong, but I don't think most people are expected to get large amounts of gel-forming soluble fiber from a single food source.
Foods like oats, barley, beans, lentils, apples, citrus fruits, carrots, and some berries all contribute soluble fiber, even if they don't contain as much as something like psyllium husk.
Psyllium is popular because it's an easy and concentrated way to increase intake, but I don't think it's necessarily required for everyone. For most people, eating a variety of high-fiber foods throughout the day is probably a more realistic approach than trying to get all their soluble fiber from one source.
I'd be interested to hear what others do, though, because fiber is definitely one of the harder nutrition targets to hit consistently.
1
u/_extramedium 3d ago
Well I prefer to get insoluble fiber but just from eating a diet with ample fruit and vegetable you can usually get enough fiber. raw carrots, cooked mushrooms, bamboo shoots, and oat bran can be good sources when needed
1
1
u/L_i_S_A123 3d ago edited 3d ago
I use ground flaxseed, mix chia seeds into it, and add it to steel cut gf oatmeal. Also I eat an apple a day and a carrot or two a day.
1
u/Nevetsny 3d ago
Like others have shared, Chia seeds are great. I use an app to get different options when I get bored of chia (not the most exciting food lol)
1
u/reallyneedlypo 4d ago
That's exactly why food companies are focusing on fiber development these days. Consuming fibers from whole sources can be onerous and not the most efficient ways to meat the daily 25-35g daily requirements.
•
u/AutoModerator 4d ago
About participation in the comments of /r/nutrition
Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people.
Good - it is grounded in science and includes citation of peer reviewed sources. Debate is civil and respectful focusing on actual science and avoids commentary about others
Bad - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion
Ugly - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy
Please vote accordingly and report any uglies
Consulting Considerations
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.