Which foods are soluble fiber sources?

• A. Bananas, strawberries, chicken
• B. Oats, peas, beans, apples, citrus fruits, carrots, barley, psyllium.
• C. Whole-wheat flour, wheat bran, nuts, beans and vegetables such as cauliflower, green beans, and potatoes.
• D. Rice, potatoes, corn

Answer: (B)

Soluble fiber dissolves in water to form a gel-like substance in the gut, which slows digestion, helps control blood sugar, and can lower LDL cholesterol. The best sources include oats and barley (rich in beta-glucans), beans and peas (contain soluble fibers like pectins), apples and citrus fruits (high in pectin), carrots (contain soluble fibers), and psyllium (a highly soluble, gel-forming fiber). This mix captures classic soluble-fiber foods and the gel-forming fiber often used in supplements. In contrast, foods like chicken provide no fiber; whole-wheat flour and wheat bran are more insoluble fiber-rich; and rice, potatoes, and corn are mainly starch with limited soluble fiber.