Soluble Fiber Foods Are Blessings for Health
Fiber is a very important nutrient that is responsible for various health benefits including metabolism boost, lowering the risk of chronic diseases, diverticular disease, diabetes, constipation, colon cancer, reducing inflammation, better gut health, and heart health. Fibre, especially soluble has got its name owing to the characteristic of being soluble in water, unlike insoluble fiber which adds bulk to the food and gets sweep out while passing stools. Soluble fiber is responsible for decreasing the rate of food passing through the digestive tract
RDA of Fiber
The total recommended dietary amount (RDA) of fiber is around 25g for women and 38 grams for men. However, on average both take half the amount recommended. This recommended amount should be consumed by food naturally and not via supplements.
The Function of Soluble Fiber
Soluble fiber absorbs excess water content from the body, swells, and forms a gel-like substance during digestion that keeps bowel movement easy. Additional e soluble fiber plays a very vital role in keeping your heart healthy by absorbing fatty acids and thus reducing the cholesterol level of the blood.
Soluble fiber also slows down the digestion process and helps in regulating blood sugar levels. Due to slow digestion, a stable release of glucose actors in the black which prevents blood sugar dips and spikes that causes a hunger attack. Soluble fiber mixes with the hormones to play a role in controlling your appetite.
Soluble fibers also feed your gastrointestinal bacteria and improve your gut health.
Food that Contains a High Level of Soluble Fiber
Most plants contain a mixed bag of soluble and insoluble fiber. However, food like legumes like dried beans, lentils, oats, oats bran, strawberries, peas, Apple, rice bran, barley, citrus fruits like oranges and grapefruit, bananas and vegetables especially potatoes are rich in soluble fiber content. Onions, chicory root, Jerusalem artichoke, psyllium (Metamucil) intake also add to the fiber count in the body.
Let Us Have A Quick Look into Some of Rich Food Sources of Soluble Fiber:-
1) Brussels Sprouts
Brussels sprout is heavily loaded with nutrients content like vitamins, minerals, and various other cancer-fighting agents besides being a rich source of soluble fiber. The soluble fiber from sprouts feeds good gut bacteria. Brussels sprouts produce vitamin K and B vitamins, with short-chain fatty acids for gut lining supports.
Soluble fiber content: 2 grams per one-half cup (78 grams) of Brussels sprouts.
Avocados are a rich source of both insoluble and soluble dietary fiber. Additionally, these are enriched with monounsaturated fats, potassium, and vitamin E. A medium-sized avocado renders 13.5 grams of dietary fiber inclusive of both soluble and insoluble fiber.
This heavenly fruits also contain lower amounts of the anti-nutrients phytate and oxalate, which can reduce mineral absorption.
Soluble fiber content: 2.1 grams per one-half avocado
This cruciferous vegetable, broccoli is grown in cool season is a very rich source of vitamin K, folate, potassium, and vitamin C. Moreover, it is characterized by antioxidant and anticancer properties. As for its role as dietary fiber, it is laden with 2.6 grams per 3.5 ounces (100 grams). And the best part is more than half of dietary content is of soluble nature. Soluble fiber promotes gut health feeding the good bacteria in your large intestine.
Soluble fiber content: 1.5 grams per one-half cup (92 grams) of cooked broccoli.
4) Black Beans
This deliciously tasting legume family candidate adds meaty texture to your food and is an amazing source of fiber too.
Enriched with pectin, a form of soluble fiber that becomes gummy-like in water, black beans are extremely helpful for stomach emptying. Also, these keep you feel fuller for longer rendering body more time to absorb nutrients.
Black beans are highly rich in protein and iron, low in calories, and almost fat-free.
Soluble fiber content: Cooked black beans are a source of 5.4 grams per three-quarter cup (129 grams).
Are you still doubtful if you can meet your daily RDA of soluble fiber through food only?