How to eat more soluble fiber

How to eat more soluble fiber

It’s hard to believe, but our nomadic ancestors consumed over 100g of fiber every day!  Today, it's recommended adults eat 25-40 grams of fiber per day, with around 20 of those coming from soluble fiber specifically. The average American is eating an average of just under 17g of total fiber each day, and this deficiency is directly linked to the ever-increasing incidence of chronic disease and obesity sweeping the globe.

With some intention and planning, it’s not hard to double or triple your fiber intake just by including these fibrous “superfoods” in your diet every day.

Beans and lentils

Most beans and lentils contain between 7-10 grams of soluble fiber per cup. Pressure cooking beans (or any legume) releases more soluble fiber.

Brussels sprouts

Brussels sprouts contain about 4 grams of soluble fiber per cup.

Oat bran

One cup of cooked oat bran contains about 3 grams of soluble fiber.


One quarter cup of figs contains about 2 grams of soluble fiber.


Avocado contains about 4.2 grams of soluble fiber per cup.


Chia seeds contain about 1 gram of soluble fiber per ounce (8 grams per cup).


Flax seeds contain about 1 gram soluble fiber per tablespoon (16 grams per cup).

How much do I need to eat each day?

As an example, to reach the recommended 20 grams of soluble fiber from food alone a daily diet would need to include:

  • 1 cup of beans or lentils
  • 1 avocado
  • 2 tbsp flax seed
  • 1 cup of cooked carrots or sweet potato
  • 1 cup cooked broccoli or Brussels sprouts

What if I can't get enough soluble fiber through foods every day?

Is soluble fiber safe to take as a daily supplement? Yes! In fact, a soluble fiber supplement can help you reach your daily fiber goals. However, fiber blends are a better option for daily use than a single soluble fiber such as psyllium. This is because different soluble fibers do different things. 

For instance, while psyllium has been shown to support cardiovascular health, acacia has been shown to reduce blood pressure, chia has been shown to improve blood sugar control, partially hydrolyzed guar gum (PHGG) has been shown to improve irritable bowel syndrome while konjac has been shown to suppress appetite and improve detoxification. There are many types of soluble fibers and by consuming a diversity, you can support your whole body!

Where Florasophy comes in

Florasophy is a soluble fiber supplement that makes it easy to reach your fiber goals each day. Each tablespoon of Florasophy contains 4 grams of soluble fiber, in a clinical blend of different fibers that was designed to optimize overall health. Florasophy users have reported improvement in their quality of life simply by adding a customized serving to their daily routine.

About Megan Barnett, MS, CNS

Megan Barnett, MSMegan Barnett is a functional medicine practitioner in Portland, Oregon. In her clinical practice, she helps patients identify the root cause of their health problems, then designs individualized and evidence-based approaches to alleviate symptoms and help their bodies heal. She has a Bachelor of Science in Dietetics from Kansas State University and a Master of Science in Nutrition and Functional Medicine from University of Western States.