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July 20, 2020 • Healthy Eating & Nutrition

Foods with Most Soluble Fiber

Soluble fiber is considered a great-for-you carb! Do you know which foods have the most of it?

oat flakes

Soluble fiber is fantastic to include in your diet! This indigestible form of plant carbohydrate has many health benefits including lowering cholesterol, stabilizing insulin and glucose levels, promoting satiety, and protecting against belly fat accumulation.

Here are the foods that provide the most soluble fiber:

  • Beans (any variety) – read about how to include more these in your diet here.
  • Peas
  • Barley
  • Flax seeds
  • Chia seeds – see how I make my triple seed mix here.
  • Oats
  • Oat Bran
  • Avocado – did you they improve gut health too? Read about it here!
  • Carrots
  • Collards
  • Oranges
  • Apples

Here’s a great recipe with oats that I love to include as part of a healthy breakfast or snack:

Making your own granola is easy, saves tons of money and is world’s healthier. So just do it!


  • 5 cups of old-fashioned oats
  • 1 1/2 cups of walnuts, pine nuts, and pecans, chopped coarsely
  • 1 cup shredded coconut (optional)
  • 1 1/2 cups dried fruit of choice (raisins, apricots, cranberries, etc)
  • 1/2 cup molasses
  • 1 tsp vanilla extract
  • 3 tsp cinnamon
  • 1/4 cup canola oil


Preheat the oven to 325 degrees. Place the dry ingredients in a large mixing bowl and stir until thoroughly combined. Add the molasses, oil, and vanilla and stir until the dry ingredients are evenly coated. Spread the mixture evenly on a baking sheet with sides and bake at 325 degrees until lightly brown and toasted (about 25-30 minutes). For even cooking, carefully stir the granola mixture every 10 minutes. Remove the granola from the oven and allow it to cool – it will become crunchier as it cools down. Store the granola in an airtight container at room temperature or in the freezer in a Ziplock bag. Makes about eight cups. One serving is 2/3 of a cup.

*Feel free to omit or add any nuts, seed or dried fruit to your liking.


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