TOP 10: Soluble Fiber Foods

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

7. Flax seeds

Flax seeds contain both soluble and insoluble fiber. They must be ground to benefit from their properties. When ground flax seeds come into contact with water, they form a gel very similar in texture to egg white. For this reason, they are used as an egg substitute in vegan cooking.

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6. Chia seeds

Chia seeds too are rich in both soluble and insoluble fiber. They don’t need to be ground like flax seeds, but grinding them makes them easier to digest. They can be used to thicken foods such as smoothies, puddings, jams, or salad dressings.

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5. Lentils

Lentils, like other legumes, are a great choice for vegetarians because they are rich in plant-based protein: 100g of cooked lentils provides 8.2g of protein. They contain soluble and insoluble fiber, as well as minerals, including iron. When eaten with grains, they are even easier to digest.

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4. Beans (black, kidney, white)

Beans of all sorts are rich in soluble fiber, particularly black, kidney and white beans. Here’s a delicious, economical, and fiber-rich black bean soup recipe.

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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!