Soluble or viscous fiber is an important component of a healthy lifestyle as it helps to lower LDL cholesterol levels, helps control blood sugar levels, and promotes satiety. 

Foods that are high in soluble fiber include bread and cereals high in oats, barley, and psyllium (2-4 g per slice of bread or 4-6 g per cup of dry cereal). Also, fruits such as, apples, oranges, berries, persimmons and vegetables such as eggplant and okra contain 1-2 g of soluble fiber per serving. 

You may also increase soluble fiber content of your diet by using a supplement such as psyllium, PGX, or pectin. Add 1-2 tsp of a psyllium supplement to water or by adding pure psyllium husk to any beverages.

Grain products and seeds
 Soluble fibre (g) Total fibre (g)
Grain products (125 ml/1/2 cup)
    
Barley
Oatmeal
Oat bran
Quinoa
White rice
Brown rice
Amaranth
Bulgur
Millet
Buckwheat
Rye
Corn		 1
1
1
1
0
1.8
1.3
2
1
0.2
0.8
0.2		 4
2
3
6.2
0.7
1
6.9
3
3.9
3.1
12.1
2.5
Seeds (15 ml/1 tbsp)
    
Psyllium – Metamucil®
Ground psyllium seed husk
Ground flax		 2.4
3.5
0.8		 3
4
2.2