17 Foods You Didn’t Know Could Improve Protein Digestion and Contain Sticky (Soluble) Fiber

You may not have seen this or realize it! Yet truth is that improving your health and eating healthy does not have to be bland, disgusting, or earth shattering.

Here is a list of 17 foods that you probably already love that could improve your digestion of protein and other nutrients that are great sources of sticky, or soluble, fiber.

Sticky Fiber is dietary fiber which is soluble in water and forms a gel

These are all foods you should consider adding to each meal or snack if you’re looking to:

  • Improve digestion of protein and other nutrients
  • Improve Lean Muscle Health
  • Lose Inches or change body composition
  • Improve regulation of blood sugar and Type 2 Diabetes
  • Improve regulation of High Cholesterol


  • Improve your overall health

Take time to consider how these foods can be combined to not only provide you with the benefits above but meals that taste great as well!

1. Kale: 2 cups/serving

3g Sticky Fiber, 7g Insoluble Fiber, 10g Total Fiber

Did you know that eating kale will help lower cholesterol, provide you with anti-oxidants, and can help fight inflammation? Kale is full of fiber and vitamins that can steer you towards health! Try it in a salad or soup for lunch today!


2. Acorn Squash: 1 cup/serving

5g Sticky Fiber, 3g Insoluble Fiber, 8g Total Fiber

The acorn squash is a great source of soluble fiber and it’s also great for your immune system!

When you add acorn squash to your diet you’re also adding powerful nutrients that will help you fight disease, inflammation, high blood pressure, and more! Try it today in chili, a soup or even roasted for an amazing side dish!

Learn more, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942711/

Many plant based whole foods have lots of protein in them

3. Cooked Brown Rice: 1 cup/serving

1g Sticky Fiber, 6g Insoluble Fiber, 7g Total Fiberhttps://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/five-grains-to-keep-your-family-healthy

Brown rice is a great answer for those who battle diabetes and other hyperglycemia diseases. Brown rice with its low glycemic index or slow release of carbohydrates helps to regulate blood sugar rather than cause sever spikes. Quick jumps in blood sugar can be seen from other processed carbohydrates. Adding brown rice to your burrito bowl, Asian chicken or other dishes can provide you with great health benefits, and it tastes amazing!

Learn more, https://www.ncbi.nlm.nih.gov/pubmed/28274454

4. Jicama: ½ cup/serving

3g Sticky Fiber, 3g Insoluble Fiber, 6g Total Fiber

Jicama is a versatile root vegetable that can help regulate blood sugar, may reduce the occurrence of certain types of cancer, can help you lose weight and even contains the prebiotic inulin which assists in promoting a healthy gut.

Jicama is typically overlooked and you can add it to your salad, veggie tray or as a snack in the middle of your day. It is time to pick one up and try for yourself.

Learn more, http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2727/2

Fitness routines require the best energy source of whole foods

5. Prunes: ½ cup/serving

3g Sticky Fiber, 3g Insoluble Fiber, 6g Total Fiber

Did you know that the potassium found in prunes can help regulate blood pressure? What about the iron content assisting anemic patients? Prunes are known for assisting with the regulation of a number of body systems, but the soluble fiber content along with other primary nutrients make them that much more vital to your health. Try adding prunes to your oatmeal in the morning or having them as a snack.

Learn more, https://www.ncbi.nlm.nih.gov/pubmed/19335713

6. Kidney Beans: ½ cup/serving

3g Sticky Fiber, 3g Insoluble Fiber, 6g Total Fiber

Kidney beans are a super food themselves as the fiber along with the protein content aid in the regulation of diabetes, cholesterol and weight loss. The benefits of adding kidney beans to your diet are endless, and though they are a “starch”, they are nothing to be afraid of. Adding these to your soup, a chili, or on a salad will provide much more to your overall nutrition than a few carbohydrates.

7. Black Beans: 1/3 cup /serving

2g Sticky Fiber, 3g Insoluble Fiber, 5g Total Fiber

Black beans are a powerful, and delicious bean! They are a strong source of flavonoids which assist in the regulation of inflammation which can affect your ability to fight heart disease and cancer. Try adding black beans to a salad, soup, or brown rice bowl.

8. Brussels Sprouts: ½ cup/serving

3g Sticky Fiber, 1.5g Insoluble Fiber, 4.5g Total Fiber

Another nutrient rich food, Brussels sprouts are a powerful little vegetable. They assist in the regulation of blood pressure, inflammation, and assists in the support of your immune system. There are many, many more benefits to adding Brussels sprouts to your diet! For more details on these benefits see the link below! Try adding a side of roasted Brussels sprouts to your next meal.


Low calorie plant based foods can cut your craving in between meals

9. Blackberries: ½ cup/serving

3g Sticky Fiber, 1g Insoluble Fiber, 4g Total Fiber

Blackberries are typically known as a great source of antioxidants. Though this is a great benefit of this delicious berry, many don’t realize the affects it can have on heart health, weight loss, and digestion due to its content of sticky fiber. Adding blackberries to a fruit salad or eating them alone as a snack is a great way to add a great tasting fiber source to your diet today!

10. Sweet Potato (no skin): ½ cup/serving

2g Sticky Fiber, 2g Insoluble Fiber, 4g Total Fiber

Sweet potatoes are a great source of fiber which, as we’ve discussed, helps aid in the regulation of blood sugar and can assist in the regulation of Type 2 Diabetes. Sweet potatoes also can assist in bone health, immune support and much more! Sweet potatoes are a great alternative as a side at dinner time or for lunch and can even make a great salad!

11. Blueberries: 1 cup/ serving

1g Sticky Fiber, 3g Insoluble Fiber, 4g Total Fiber

Did you know blueberries contained so much fiber? Many people only think of blueberries for their antioxidants, but the fiber content in just one cup can affect your blood sugar and digestive system greatly.

Eating blueberries regularly can also impact everything from your skin to your mind to your immune system. Try eating blueberries the next time you want a sweet treat, they are delicious and provide more nutrients than most think.

12. Asparagus: ¾ cup/ Serving

2g Sticky Fiber, 1.5g Insoluble Fiber, 3.5g Total Fiber

Asparagus is a great source of fiber and provides many benefits as you add it to your diet. Along with the benefits seen from adding sticky fiber to your diet, asparagus also helps your mind, immune system and even can fight against cancer causing agents such as free-radicals. Adding asparagus to your next salad or as a simple side dish will provide you lasting benefits you will soon appreciate.

13. Onions: 1 cup/serving

2g Sticky Fiber, 1g Insoluble Fiber, 3g Total Fiber

Most add onions to a meal to provide flavor, but have you ever thought of the health benefits your receiving from them? Did you know that a cup of onions had 3 grams of fiber? What about other benefits such as reducing inflammation and regulating blood sugar? Onions are a great way to flavor any dish and provide many great health benefits. Add onions to your next soup, on a salad or even to your squash sauté.

Your kitchen is where your victory awaits

14. Spaghetti: 1 cup/serving

1g Sticky Fiber, 2g Insoluble Fiber, 3g Total Fiber

Pasta, along with other carbohydrates, are seen as the “bad guy” or “villain” when it comes to weight loss. However, pasta is a great way to sustain energy as it is a complex carbohydrate.

It’s also beneficial in the regulation of blood sugar. Pasta, when combined with other nutrient –dense foods, can make a great meal and keep you full for a long time. Try dressing your next pasta dish with fresh herbs and olive oil to enhance its flavor.

Learn more, https://www.ncbi.nlm.nih.gov/pubmed/26863235

15. Peanuts: ¼ cup/ serving

1g Sticky Fiber, 2g Insoluble Fiber, 3g Total Fiber

Peanuts are a great source of fiber, protein and health fats! Some benefits include lowering cholesterol, reducing the occurrence of and regulates diabetes, and lowers blood pressure. Try adding a serving of peanuts as a snack today!

16. Almonds: 1 oz./ serving (about 22 pieces)

1g Sticky Fiber, 2g Insoluble Fiber, 3g Total Fiber

Almonds can benefit you and your health in many ways. They’re more than just a good source of fat, as seen with the fiber content in just 22 pieces. Eating almonds can lower your risk of cardiovascular disease, assists in the regulation of diabetes, lowers blood pressure, affects bone health and much more! Add almonds to your daily routine by adding them to your salad or as a snack with your favorite fruit such as grapes or a peach.

17. Avocado: ¼ cup/serving

1g Sticky Fiber, 1.5g Insoluble Fiber, 2.5g Total Fiber

Avocado is known to be a “super food”, but did you know that an avocado contains more potassium than a banana? This provides a number of health benefits including lowering cholesterol. Avocado can be eaten alone or added to a salad or sandwich.

Lean more, https://www.ncbi.nlm.nih.gov/pubmed/23558164

Wrap Up: All the foods on this list are great options for you to consider when looking to improve your intake of sticky fiber. This is important to remember why sticky fiber is so important to your success and that you can do it by eating foods that you already love to eat!

Don’t make nutrition, diet and losing inches harder than it needs to be! Sticky fiber and the M3 Methods will set you on the right path for success. It’s time to get started today!