Soluble Fiber and Food Sources
Soluble fiber is a type of dietary fiber found in plant-based foods. It's called "soluble" because it dissolves in water, forming a gel-like substance in your digestive tract. This gel helps slow down digestion and absorption of nutrients, providing various health benefits.
Blood Sugar Control: Soluble fiber slows the digestion and absorption of carbohydrates, helping to stabilize blood sugar levels. This is especially important for people with diabetes.
Weight Management: Foods rich in soluble fiber can help you feel full for longer, reducing overall calorie intake and aiding in weight management.
Gut Health: Soluble fiber serves as a prebiotic, nourishing beneficial gut bacteria. This can improve gut health, digestion, and overall immune function.
Heart Health: Soluble fiber can lower cholesterol levels by binding to cholesterol particles and removing them from the body. This can reduce the risk of heart disease.
Most plants contain both soluble and insoluble fiber. The examples below are sources rich in soluble fiber.
Oats: 1/2 cup of cooked oats contains 1.5g of soluble fiber.
Legumes: 1/2 cup of cooked legumes contains about 1-2g of soluble fiber.
Psyllium Husk (1 tablespoon): 1 tbsp of psyllium husk contains about 4g of soluble fiber.
Apples: 1 medium apple contains about 4g of soluble fiber.
Sweet Potatoes: 1 medium cooked potato contains about 2g of soluble fiber.
Recommended Dietary Allowance for Total Fiber