Table of foods high in soluble fibers, a type of fiber beneficial in case of constipation, hemorrhoids, diverticulitis and high total cholesterol in the blood. Discover the best foods.

Dietary fiber is divided into soluble and non-soluble fibers, so that its benefits and nutritional properties vary depending on whether the food we consume is rich in one variety or another.

To a large extent, different foods rich in fiber are especially beneficial in avoiding or reducing constipation. But its virtues do not end here, since they also help prevent colon and breast cancer, hemorrhoids, diverticulitis and reduce high levels of LDL cholesterol and total cholesterol.

In the case of soluble fiber, it is characterized by being made up of components that capture a lot of water and are capable of forming viscous gels, being highly fermentable in the intestine, producing a large amount of gases.

For this reason, this type of fiber increases the volume of stool, decreasing its consistency.  In addition, it prolongs the emptying time of the stomach, so the sugar is released and absorbed more slowly.

Among its most important benefits, therefore, we find that it is a useful type of fiber when it comes to regulating the level of sugar in the blood (therefore beneficial for diabetics), and it reduces total cholesterol and LDL cholesterol.

Table of soluble fiber-rich foods

  • Cereals: oats, oat bran and barley.
  • Seeds: flax seeds, flax seeds.
  • Legumes: dried peas and beans.
  • Fruits: oranges, apples, mango, plum.
  • Vegetables and tubers: carrots, cucumber, leek.
  • Nuts: dried apricot.


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