Soluble fiber refers to a type of dietary fiber that dissolves in water. It forms a gel-like substance in the stomach, which helps to slow down digestion and keeps you fuller for longer. It is found in foods like oats, apples, beans, and carrots, and has many health benefits, such as regulating blood sugar levels and improving heart health.
Full definition
Fiber has been found to help in aiding weight loss in people who are obese, most likely because foods that are high
in soluble fiber help you feel full for a long time.
If you don't get enough
soluble fiber from your food, you can slightly increase your dose.
Studies suggest that consuming
soluble fiber helps lower blood sugar, aids in weight management, promotes gut health and provides other benefits.
Though it's loaded
with soluble fiber that can reduce cholesterol and keep you full, basic oatmeal sometimes just doesn't cut it.
They also contain lots of
soluble fiber which helps to lower cholesterol, and resistant starch, which is converted by intestinal bacteria into short chain fatty acids that help to prevent colon cancer.
Examples of
soluble fiber include oatmeal and cereal, fruits such as apples and pears, nuts, and many types of beans.
Another study in 2003 found that consuming more fiber (particularly
water soluble fiber) reduces the likelihood of coronary heart disease (9).
Several studies have found a link between high
soluble fiber intake and increased insulin sensitivity (30, 31, 32, 33).
This is why your vet will sometimes recommend the addition of
more soluble fiber for those with chronic diarrhea.
This is especially common when the fiber is primarily
soluble fiber like that found in oatmeal, beans, apples, strawberries, or blueberries.
You can also try legumes, navy beans, chickpeas, lentils, kidney beans and soy beans to
add soluble fiber.
Regular consumption of carrots reduces cholesterol level
because soluble fiber in carrots binds the bile acids.
The oats provide you with some
good soluble fiber; you get good fats from the nut butter and coconut oil; and we all know chocolate is a superfood!
In one 5 - year study, eating 10 grams of
soluble fiber per day was linked to a 3.7 % reduction in the amount of fat in the abdominal cavity (29).
As a result, consuming
soluble fiber on a regular basis can lower blood glucose and decrease the risk of developing Type 2 Diabetes.
One study showed that for each additional 10 grams of
daily soluble fiber eaten, participants had a 4 % decrease in belly fat over a five - year period.
Since soluble fiber can help get rid of excessive cholesterol in your blood, it also plays a role in lowering blood pressure and keeping your heart healthy.
So make sure to drink extra liquids as well when increasing dietary fiber,
especially soluble fiber because it needs to soak up water in order to work.
Each 1 / 2 - cup serving of cooked winter squash would fulfill about 21 percent of man's daily
soluble fiber needs and 32 percent of a woman's.
Especially any information on
how soluble fiber may affect blood sugar - I've read it's excellent for blood sugar, but then also that it might affect blood sugar?
Because
soluble fiber takes longer to make its way through the intestine, it permits water absorption and aids in controlling diarrhea.
Knowing which foods pack the
most soluble fiber can help you keep your blood sugar and cholesterol levels in check.
And here comes another significant role of fibers —
soluble fibers improve insulin sensitivity by enhancing the functioning of insulin receptors.
Those following a paleo diet, who avoid grains and legumes, while eating a large variety of vegetables, fruits, and protein, can inadvertently eat far too
little soluble fiber.
You need it to
digest soluble fiber and to replenish fluids lost during digestion, sweating and urination — essentially all of your body's processes require this vital ingredient.
As
soluble fiber travels through the digestive tract, it binds to bile acids and cholesterol which are then eliminated with the fiber.
What's more,
soluble fiber boosts the population of good bacteria in the gut, which is linked to improved immunity, anti-inflammatory effects, and even enhanced mood.
Some types have no effect on weight (17), while
certain soluble fibers can have a significant effect (18, 19, 20).
Without this
special soluble fiber / resistant starch, low - carb or «keto» eaters will often find their health, mood and performance decline over time.
Phrases with «soluble fiber»