TOP 10: Soluble Fiber Foods

Cinzia Cuneo March 9, 2026 Eat Well, gastrointestinal health, Heart Health, TOP Tens

You’ve probably already heard that dietary fiber is divided into two types: insoluble fiber (which increases stool volume, facilitating intestinal transit and promoting satiety) and soluble fiber (which forms a gel in the intestine, helping to control blood sugar and lower bad cholesterol). Both types of fiber are essential for health.

Soluble fiber is more gentle on the digestive tract than insoluble fiber and can therefore help reduce digestive discomfort. Many plant-based foods contain both types of fiber. Here we present the best soluble fiber foods, with recipes that feature them.

10. Some fruits (especially apples, pears, plums, citrus fruits and strawberries)

These fruits are rich in pectin. Pectin is a soluble dietary fiber naturally present in the flesh of many fruits and vegetables. This plum and pear compote is an excellent way to consume it.

See the recipe >>

9. Some cooked vegetables (especially carrots, Brussels sprouts, asparagus, sweet potatoes)

You may have heard that some vegetables are easier to digest when cooked rather than raw. This is because some insoluble fibers become more soluble after cooking, and pectins also become more readily available. Don’t hesitate to enjoy some good vegetable soups.

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8. Avocado

Avocados are a very high source of soluble and insoluble fiber. They also provide several vitamins and are delicious.

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Author

Cinzia Cuneo

Cinzia Cuneo, founder of SOSCuisine.com, never wanted to neglect the quality of her food. She shares her special expertise to make good food quickly and without complications!