What is Soluble Fiber

There are two different types of dietary fiber, soluble and insoluble fiber. As we all know, a dietary fiber is the invariable part of plant food which is not digested by human body. What is a soluble fiber? A Soluble fiber is the type of fiber that readily dissolves in water. It gets transformed into a gel like substance during the process of digestion. It swells up when it comes in contact with water. What is an insoluble fiber? Human body is incapable of breaking down insoluble fiber. It is the fiber which passes through the entire digestive tract and is excreted almost unchanged. Both types of fibers help improve your digestive health and help prevent several types of diseases.

What Does A Soluble Fiber Do

Health benefits of soluble fiber are:

• Soluble fiber slows down digestion, increases colonic transit time. It thus promotes better absorption of essential nutrients like vitamins and minerals.
• It helps lower cholesterol levels which in turn help lower the risk of heart diseases.
• Soluble fiber helps lower triglyceride levels as well. It helps lower blood fats.
• Sufficient intake of soluble fiber helps prevent constipation, hemorrhoids or piles, diverticulitis, irritable bowel syndrome, etc.
• Soluble fiber promotes the growth of friendly bacteria in the intestine.
• Fiber rich food renders a feeling of fullness. It thus controls your appetite and promotes healthy weight loss.
• It triggers the release of pancreatic enzymes and helps digestion.
• The fiber is essential for prompt elimination of toxins and heavy metals from the body.
• The fiber improves bowel regularity and overall health.
• Soluble fiber soothes the intestines and hence works great for irritable bowel syndrome.
• The fiber is necessary to maintain insulin function. It helps lower the glycemic index of carbohydrates and helps maintain blood glucose levels.
• Soluble fiber helps provide necessary energy to the body.
• Soluble fiber also helps prevent dreadful diseases like cancer, for example, colon cancer, breast cancer.

What Foods Have Soluble Fiber

Now that you know what is a soluble fiber, foods high in soluble fiber are described below.

• Oatmeal, rolled or ground oats, (they are also known for low sugar content); barley, rye (can be found in different types of breads) and chia
• Dried fruits and nuts like peanuts, walnuts, pistachios, almonds, Brazil nuts and hazelnut, etc.
• Flaxseed, you can use flaxseed oil in salads. It helps fight arthritis, constipation and diabetes.
• Vegetables like Jerusalem artichokes, broccoli, squash, zucchini; root vegetables like beets, carrots, onions, potatoes and sweet potatoes.
• Fruits like apples, cranberries, blackberries, grapes, oranges, peaches, pears, prunes, berries, bananas, plums and tangerine.
• Psyllium husk is a good example of mucilage soluble fiber.
• Soy products like soy milk and cheese
• Legumes like peas, soybeans and other types of beans.
• Brussels sprouts

These days, soluble fiber supplements are available in market. After consulting with your physician, you may opt for them if you are suffering from digestive system problems. It is always better to include natural sources of soluble fiber in your diet as they don't lead to any side effects. Experts say that you should consume at least 21 to 38 grams of soluble fiber per day. It is quite easy to get this amount, if you include the above mentioned foods in your regular diet. Take a look at another buzzle article soluble fiber foods for more information.

I hope the above information has cleared all your doubts regarding 'what is a soluble fiber'. Pectins and plant gums make the intestinal contents glutinous and promote easy digestion. Start your day with a high fiber cereal or oatmeal with some fruits. Always opt for high fiber whole wheat bread while eating sandwiches. Eating a salad before lunch or dinner is a healthy way of consuming fiber. You may leaf through another buzzle article soluble fiber vs insoluble fiber to know the difference between the two types of fibers. Consuming lots of fruits and vegetables is good for health, as this helps you gain the required amount of dietary fiber. Thus, minor dietary changes can prove to be helpful for leading a healthy life.