Soluble fiber plays two important roles: (1) It binds to bile as it travels through your small intestine, and (2) it helps keep blood sugar levels manageable. Since bile acids assist fat digestion and allow cholesterol to stick around, the faster soluble fiber ushers fat through your system, the less fat and cholesterol you retain. And the steadier your blood sugar levels are, the more efficient your metabolic process remains.
Foods containing soluble fiber include:
Oat / oat bran
Dried beans and peas
Nuts
Barley
Flaxseed
Fruits such as oranges and apples
Vegetables such as carrots
Psyllium husk
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