Fiber is an essential nutrient in diets. It comes in two varieties: soluble fiber and insoluble fiber.
Non-soluble fiber is also known as roughages and can be found in foods like whole grains, wheat bran, and more. Soluble fiber helps to regulate digestion, and prevent constipation.
We’ll be discussing soluble fiber, in this article.
What is Soluble Fiber?
It is a form of water-soluble carbohydrates that cannot be digested by the body. It dissolves in water thereby aiding digestion, general health, and body metabolism.
The short-chain fatty acids produced by soluble fiber fermentation provides food for the good bacteria in the stomach. As a result of this, there is an improvement in gastrointestinal health.
It’s been observed that diets rich in soluble fiber lower LDL (bad) cholesterol levels. Scientists believe that the fiber traps cholesterol particles in the small intestine from being reabsorbed in the large intestine. LDL levels can’t increase when this occurs.
The FDA has recommended soluble fiber as a method for reducing the risk of coronary heart disease, due to its connection with lower cholesterol.
Due to its viscous property, it prevents blood glucose levels from increasing after eating, according to the Food and Drug Administration (FDA). A study found that people with type 2 diabetes who were consuming high fiber content each day were able to control their blood glucose.
These slow digestion can explain reasons you feel fuller for a long time after consuming fiber diets.
It is recommended that daily intake of a fiber-rich diet is essential. The USDA dietary fiber recommendation is 14 grams per 1000 calories, 28 grams per 2000 calories, and 42 grams per 3000 calories.
Health Benefits of soluble fiber
They help to prevent some diseases. Health benefits of fiber include:
1. Digestive Health
One of the most important benefits of consuming enough fiber is that it helps to prevent constipation. Besides, regular bowel movement reduces the risk of diverticulitis band diverticulosis.
Fiber also helps to maintain healthy bacteria levels in the colon thereby helping you to absorb more nutrients.
2. It helps in preventing Cardiovascular Diseases
Soluble fiber helps to lower bad LDL and cholesterol. Regular consumption of a high fiber diet can help reduce the risk of stroke and cardiovascular disease.
3. It is good for Weight Management
You’ll likely feel full after eating fiber-rich food, which is good for your health. This type of fiber doesn’t allow you to feel hungry, which means you’ll eat less thereby keeping your weight in check.
To maintain a healthy weight, consume more fiber as it helps to keep you full for a long time.
Living with diabetes can be tough on individuals, but fiber can help slow down the absorption of sugar in the body. Blood sugar levels will be regulated. Studies have shown that diets rich in fiber can reduce the risk of developing type 2 diabetes.
While trying to increase your fiber intake, don’t rush the process. For a start, consume less soluble fiber each day to avoid stomach upset and bloating. Also, remember to drink water so that it can work effectively in your body.
If you have a stomach related issue, such as irritable bowel syndrome (IBS), consult with your doctor before increasing your fiber intake.
Fiber plays a major role in general health. But to gain its benefits, you need to consume more fiber-rich diets such as nuts, oatmeal, apples, blueberries and more. If you are not taking enough soluble fiber, make it a duty to incorporate more of it into your diet.
Joshua is a certified diet planner. He has been researching extensively in nutrition, pain, obesity, and diabetes. He joined our team in February 2021 as an author.