fbpx Skip to content

UPDATE 11/09: As mentioned course access is inaccessible at this time. We expect it to be live by 11/29 or sooner. Please check back for updates. Thank you for your patience.

The Importance of Soluble Fiber

Start roughing it!

Food sources of soluble fiber

Healthy adults who eat a diverse diet with at least 8–10 grams of soluble fiber a day and lower levels of protein from beef and pork have fewer antibiotic-resistant microorganisms in their guts, according to an observational study published by USDA Agricultural Research Service scientists in mBio.

But the amount of animal protein in the diet was not a top predictor of high levels of microbes with antibiotic-resistant genes. The strongest evidence for the association was for higher amounts of soluble fiber. Microbes that have resistance to various commonly used antibiotics in the medical system are a significant source of risk for people worldwide, and these results bring to light the possibility that modifying the diet has the potential to be a new weapon in the fight against antimicrobial resistance.

The investigators also found that those people who had the highest levels of antibiotic-resistant microbes in their guts also had significantly less diverse gut microbiomes compared with groups with low levels of these troublesome microorganisms. Soluble fiber, as its name suggests, dissolves in water and is the main type of fiber found in:

  • apples
  • barley
  • beans
  • berries
  • brussels sprouts
  • chia seeds
  • flax seeds
  • lentils
  • oats
  • pears

See also: Fiber Benefits Happen Fast

Matthew Kadey, MS, RD

Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.

Related Articles

When you buy something using the retail links in our content, we may earn a small commission. IDEA Health and Fitness Association does not accept money for editorial reviews. Read more about our Terms & Conditions and our Privacy Policy.