Foods contain lots of nutrients including fibers, and these fibers are divided into two types a soluble type and an insoluble type. The soluble type, during digestion, turns into a gel-like sticky substance that helps the stomach digest food, and helps stabilize blood glucose levels, and lowers cholesterol levels in the blood, and allows better absorption of foods making them more usable, so they are good for overall health.
Common sources of soluble fibers These are psyllium seeds, flax seeds, chia seeds, beans, peas, oat flour, berries, apples, and some veggies like asparagus and okra
Types of soluble fiber
There are 4 types of soluble fiber, they are:
- Pectin: Found in fruit, some vegetables, and legumes.
- Beta-glucan: Found in grains like oats.
- Natural gums: Found in seaweed and some seeds.
- Inulin: Artichoke, onion.
Health benefits of soluble fiber
There are many health benefits of soluble fiber, including:
First benefit: for the digestive system
The gel substance it forms helps the digestive system to regulate the movement of food in the intestines, and that causes lower blood sugar, making sure your body fully absorbs the nutrients in the food.
Second benefit: Blood sugar level
It helps lower blood sugar, which makes you not feel hungry quickly, and gives many health benefits for the colon. Good bacteria help release vitamins and calm colon pain caused by some foods.
Third benefit: Helps with blood vessel health
It helps balance bad cholesterol and good cholesterol levels in the body, and regulates blood pressure in the body, and improving overall blood vessel health, and lowering the chance of heart diseases.
Low-carb sources of soluble fiber
There are many options with soluble fiber, not just oats and beans, but others too:
- Flax seeds and chia seeds: These seeds have high fiber, with little starch and sugar, and many health benefits.
- Psyllium husks: Women who follow low-carb diets prefer psyllium husks because they have high fiber but low carbs too.
- Some non-starchy vegetables: Broccoli has 2 grams of fiber, same as asparagus, plus okra, beans, and artichoke.
- Legumes: They’re the best source of soluble fiber and a great addition to your diet. They have resistant starch that doesn't raise blood sugar and keeps your colon healthy. So add legumes to your meals and see a big health boost.
Healthy eating is a key part of life but planning a good balanced diet isn’t easy. You can get help from Fitness Garage trainers to create a diet plan that suits your taste and needs by asking them over Facebook page.
