Soluble Fibre is Magic

Soluble fibre is magic. Am I exaggerating? I don’t think so. Soluble fibre reduces GI, cholesterol, soothes irritated guts, promotes good gut health and reduces risk of cancer. What other compound can claim all those magical things? Today’s blog post is all about increasing how much you eat, including a list of good sources, and some handy, practical tips to increase those foods in your diet.

But first: what IS soluble fibre? Fibre is made of two types: soluble and insoluble. Soluble, believe it or not, is soluble (can dissolve) in water, and forms a gel. Because of this, it takes longer to digest your food (keeping blood sugar and hunger under control!), traps cholesterol -reducing its reabsorption, the gel is soothing to your large intestine, and feeds the good bacteria when it gets there.

Soluble fibre has these benefits:

  • Reduces the GI of a meal – keeping you fuller for longer
  • Reduces cholesterol levels
  • Reduces blood sugar levels in diabetics and insulin resistance
  • Promotes gut health & reduces the risk of bowel cancer

List of good sources of soluble fibre:


  • Chestnuts
  • Hazelnuts
  • Pistachios
  • Peanuts
  • Macadamia
  • Almonds
  • Walnuts
  • Pecans


  • Flaxseed
  • Poppy and sesame seeds
  • Sunflower seeds
  • Pumpkin seeds (pepita)
  • Tahini (sesame seed paste)


  • Avocado
  • Brussel Sprouts and Broccoli
  • Pumpkin and Sweet Potato
  • Spring onion
  • Peas
  • Onion
  • Carrots, turnip, parsnip
  • Eggplant

Cereals and Grains:

  • Bran
  • Oats
  • Amaranth
  • Barley
  • Rye Bread


  • Apples and Pears
  • Prunes and Figs
  • Coconut
  • Apricot, Plum, Peach, Nectarine
  • Banana
  • Oranges, Mandarins and Grapefruit
  • Passionfruit


  • Soybeans and Tofu
  • Baked Beans
  • Kidney Beans
  • Refried Beans
  • Chickpeas
  • Lentils


  • Psyllium Husks
  • Metamucil

Tips to increase soluble fibre in your diet:

  • Choose oats, porridge or bran for breakfast
  • Choose nuts and seeds as a snack, or add to salads, stir fries, or cereal
  • Have a legume-based meal twice a week
  • Try amaranth or barley in a salad, soup or as the main grain for a main meal
  • Choose at least one vegetable high in soluble fibre at lunch and dinner

Which of those would you like to try? Any other tips? Leave a comment and let me know 🙂

One thought on “Soluble Fibre is Magic

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s