10 Soluble Fiber Foods That Are Easier on the Gut

If you live with Crohn's, you might have heard to avoid fiber because it will cause bloating, diarrhea, and gas. Research now shows that a low- or no-fiber approach isn't necessarily best. Depending on your current symptoms, eating it may actually improve your gut health and help your stools be more regular. Soluble fiber, which dissolves in water and forms a gel-like substance in your intestines, is more likely to help your symptoms. Talk to your doctor or dietitian about the type and amount of fiber that's right for you. If they recommend increasing your fiber intake, the following fiber-rich foods can help you get started.

This grab-and-go fruit is rich in prebiotics, which feed and maintain "good" bacteria in your gut. Bananas can also slow your digestion and help reduce inflammation. Plantains, which look a lot like bananas, are another good choice. Early research shows that their fiber may help Crohn's stay in remission. Lightly sauté plantain slices in a small amount of canola oil for about four minutes. Sprinkle with salt and let them cool before eating.

Beta-glucans are fibers that are naturally found in oatmeal. Some research shows that they can reduce gut inflammation and may also help regulate an overactive immune system. Try steel-cut oats. They should be well-cooked and have a thin, liquid texture. Prepare them for breakfast with bananas and flaxseed, or soak them overnight in yogurt. You can also use oats to replace rice or other grains in your dinner recipes.

Carrots aren't just full of soluble fiber. They're a safe food choice, even if you're in an active flare, and are packed with nutrients and antioxidants, which can help your body fight back against Crohn's. Make sure to cook your carrots. Raw vegetables can be tough on your digestive system and also cause gas. Don't like to cook? Try canned carrots. Sauté or roast them with olive oil, salt, and cinnamon, curry powder, or smoked paprika.

The soluble fiber in fruit like apples is called pectin. It binds to water in your system, which is why it can help firm up your stools. Look for unsweetened, smooth applesauce at the store, or make your own by cooking eight chopped apples with two cups of water. (Make sure to remove the apple peel and seeds so they don't irritate your gut.) Simmer and stir until the apples soften, then puree them with a blender or food processor. 

Eating cooked potatoes without the peel is a good way to start getting more vegetables in your diet. They're a rich source of resistant starch, the same type of prebiotic fiber that you find in bananas and oats. Try them mashed, oven-roasted, or air-fried. For extra benefits to your gut, top potatoes with fermented foods like kimchi, sauerkraut, or plain yogurt. These foods can help add healthy "good" bacteria to your gut.

Sweet potatoes are a rich source of nutrients like vitamin A, which helps your immune system function well. Cooking sweet potatoes softens their fiber so they're easier on your gut. Remember to peel them first. Then you can try roasting or boiling and mashing them. Steaming may be an even better option. One study showed that steaming sweet potatoes actually increases their soluble dietary fiber.

If Crohn's makes it hard for you to put on or maintain weight, think about eating more avocado. Along with soluble fiber, avocados offer healthy fats and plenty of vitamins and minerals, including vitamin C, which protects against cell damage, and copper, which helps with immune function. Gently squeeze an avocado to check its ripeness. It should feel a little soft. Slice avocado into a salad, spread it on toast, or toss it into a smoothie.

Tree nuts and peanuts can be hard on your gut, but there's another way to get the benefits of these nutrient-dense foods: Smooth, not chunky, peanut butter. (Creamy almond butter is another option.) Peanut butter gets one-third of its carbohydrates from fiber, and because it's high-calorie, it can a good choice when you're in the middle of a flare and don't have much of an appetite. Try an old-school PB&J on white bread.

When you're having some GI symptoms, this classic spread can be a good choice. Besides 2 grams of fiber per serving, hummus contains vitamins, minerals, healthy fat, and protein. It takes longer to digest than some other foods, which means that your body has more time to absorb its nutrients. Make your own hummus at home by putting garbanzo beans, olive oil, sesame tahini, and spices of your choice into a blender.

One cup of this "superfruit" contains 2.6 grams of fiber, which can feed your "good" gut bacteria while helping to fight bloating and constipation. Mango also has natural anti-inflammatory compounds. While more research needs to be done, one very small study found that people who added mango to their diet saw their inflammatory bowel disease (IBD) symptoms improve for eight weeks. Try it pureed in a smoothie or lassi. 

Experts used to suggest a low-fiber diet for active IBD flares. Research now shows that it increases inflammation and upsets your gut bacteria. New guidelines advise that when you're in a flare, have an ileostomy, intestinal stricture, or ileal pouch, you change the texture of high-fiber foods. Foods should be cooked, pureed, or ground until they're a silky texture. Avoid stems, seeds, peels, and skins. Ask your doctor what's best for you.

Quickly adding a lot of fiber to your diet may cause frustrating symptoms like bloating, gas, and urgent or loose stools. Make small changes at first, then slowly increase your soluble fiber over one to two weeks. Don't forget to drink plenty of water. Your body can't work well when you're dehydrated. Since Crohn's affects everyone differently, work closely with your doctor or a dietitian to find a personalized food plan that helps you.