Want to get rid of heart disease? Many thanks to Soluble fiber-based foods that keep our heart disease risk low. Of two types of fibers-soluble and insoluble, soluble fiber is the key one. Although both fibers are important to prevent diseases, soluble fiber attracts water and turns into a gel-like substance during digestion. Then it gets digested by bacteria and releases gases with a few calories. This article will provide some daily examples of soluble fibers that may keep your body and mind, safe and sound.
Table of Contents
What is Soluble Fiber?
Soluble fiber, by its name, refers to the ability to be dissolved in water or getting absorbed. This fiber is kind of a dietary fiber that is partially water-soluble.
Through the GI tract, the soluble fiber begins to swell and skim. Finally, it results, in ensuring effective intestinal cleansing. For soluble fiber, bile is a necessary digestive juice helping to break down fats. Soluble fibers are soluble in water. Heart and Diabetes these two protections are the major benefits that we get from soluble fibers.
Soluble Fiber Examples
Soluble fibers are available in food like barley, seeds, beans, fruits, vegetables, nuts, and many other products. This fiber gets found in psyllium, the common fiber supplement. Carbohydrate is one of the soluble fiber destinations.
Example 01: Sources of Soluble fibers
Soluble fibers have some good sources including Apples, Beans, Barley, Carrots, Citrus fruits, Oats, and Peas.
Example 2: Oatmeal
One of the soluble fiber types that reduce cholesterol levels.
Example 3: Soluble Fiber Types
There are insulin oligofructose, mucilage, polyols, pectin, gum, and psyllium are soluble fiber types.
Example 4: Natural Foods with High Quality
Vegetables, fruits, legumes, and grains are natural foods of high quality in soluble fiber. For instance: Vegetables (Sprouts, avocado, peas, broccoli), Legumes (black beans, lentils), Grains (Barley, Chia, and Oats), and Fruits (Strawberries and Apples).
Beans
In the case of Beans, beans have soluble fiber for stimulating digestion and feeding the gut bacteria.
Oats
Oats, a great source of soluble fiber, have been playing lowering LDL, the bad cholesterol. A cup of cooked oats a day is enough to provide the soluble intake.
Brussel sprouts, in a one-cup serving bowl, may contain around 4 grams of soluble fiber.
Citrus Fruits
Citrus fruits are fruits that grow on trees or shrubs. For instance, oranges, lemons, and grapefruits. They are unique in ensuring a high ratio of soluble fiber.
Sprouted Grains
These grains contain soluble fiber in higher concentrations. It becomes easier for people to digest grains because many people are sensitive to grain digestion.
Whole Grains
Whole grains have soluble fiber, among them, oats and barley are key ingredients.
Vegetable Sources
Almost all vegetables are heavily rich in soluble fibers in the ‘pectin’ form. In vegetables, you may find inulin which works as a fiber supplement. They are prevalent in vegetable sources like onions, chicory, and sunchokes.
Seeds and Nuts
Nuts always contain soluble fiber. If we talk about seeds, pumpkin seeds, and sunflower seeds contain soluble fiber and maintain the healthiest snack.
Application of Soluble Fibers
Soluble fibers have many applications in the body. From lowering fat absorption to stabilizing glucose levels, soluble fibers keep the cardiovascular disease risk at a lower rate. However, the applications are as follows:
A) To Feed Bacteria?
Well, soluble fibers are rich in quality that deeds gut bacteria. Because it is fermentable in the colon and helps the bacteria to thrive for a long time.
B) To slow down the food digestion
Soluble fibers slow down food digestion because most people feel full after taking fiber-rich meals.
C) To keep the rate of Cholesterol low
Soluble fibers can prevent undertaking dietary cholesterol. It keeps the cholesterol broken and digested. That is how it keeps the cholesterol level low in the blood.
D) To stabilize blood sugar levels
Soluble fibers prevent fats to get absorbed. Meals that contain soluble fiber, do not cause spikes in glucose levels. It reduces type 2 diabetes risk as well.
E) To promote Weight loss and maintenance
Soluble fiber helps to lower the glucose that ultimately stops you from gaining weight. Also, fiber-based foods keep you full longer which minimizes your daily take of food.
Conclusion
Soluble fiber is one of the dietary fibers found in oat bran, beans, lentils, and seeds. It soaks up water and gets dissolved as a gel. Soluble fibers are different from other fiber types in reducing bad cholesterol, and LDL. Intaking 25 to 30 grams a day may help you ensure the thread is in soluble form. Supplements are okay but they are not equal to the intake of natural food-based soluble fibers.
