How to get enough soluble fibre

Intriguing? Not really. However the benefits of it in the diet can’t be ignored, so read on! What is it? Soluble fibre is part of plants that our body can’t digest, and absorbs water to form a gel in the digestive tract. This can be helpful in:

  1. Lowering ‘bad’ (LDL) cholesterol to help prevent heart disease
  2. Controlling rises in blood sugar to help prevent, or control, diabetes
  3. Extending the feeling of fullness after eating to help control appetite and weight

Where do I find it? How can I get enough?
Aim to get 3 servings daily of the major sources listed below to get an adequate amount in your diet:

  • Legumes (1/2 c) black, pinto and kidney beans, chickpeas, lentils
  • Fruit pears (1), oranges (1), grapefruit (1/2), apricots (3), plums (3), apples (1)
  • Veggies (1/2 c) sweet potato, peas, broccoli, carrots
  • Grains (1c cooked) oat bran, oatmeal, barley
  • Psyllium fibre is another source. It is found in All-Bran Buds (1/3 c), Metamucil(1 tsp), or can be added on its own (1 tbsp)

Increase your intake gradually over several weeks to help manage the production of intestinal gas. Our body needs time to adjust to handling soluble fibre, particularly the type found in beans. Start in small amounts then continue to eat them regularly!


Are you interested in learning more dietitian-approved tips? Check out Copeman’s definitive guide to