Foods High in Soluble Fiber

A few years back, people were not much concerned about the fiber content in their diet. But with an increase in the ailments relating to low intake of fiber, people are considering a healthy high fiber diet. Fiber is the indigestible part of plant material which is not easily absorbed by the body. It is broadly categorized into two classes; insoluble fiber and soluble fiber. Insoluble fiber passes through the digestive system and does not dissolve in water. It adds bulk to stool and absorbs water like a sponge. On the other hand, soluble fiber is that part of dietary fiber/non-starch polysaccharides which is soluble because it forms a gel in water e.g. pectins and plant gums that help to increase the glutinousness of the intestinal contents. Let's know more about foods high in soluble fiber.

Food Sources of Soluble Fiber
Soluble fiber is found in varying quantities in all types of foods. Given below is a list of plant foods rich in soluble fibers:

• Legumes such as peas, soybeans and other types of beans.
• Potatoes, sweet potatoes, onions and other such type of root vegetables.
• Fruits such as apples, pears, plums, berries, bananas, etc. and fruit juices such as prune juice.
• Jerusalem artichokes, broccoli, carrots and other vegetables.
• Barley, rye, chia and oats.
• Mucilage soluble fibers like psyllium husk.

Some of the best sources of soluble fiber foods are legumes, as already mentioned and different kinds of chickpeas that are used in dal and hummus which belong to Indian and Greek cuisines respectively. Soy products such as soy milk and cheese are also some of the best sources of foods with soluble fibers.

Benefits of Soluble Fiber
Following are the advantages of consuming soluble fiber-rich foods:

• Soluble fiber helps in delaying gastric emptying time and absorption of nutrients from the small intestine.
• It lowers cholesterol and triglycerides in the body and checks their production in the liver.
• It fights constipation and removes excessive blood fats.
• It renders a feeling of fullness, reduces the absorption of calories and thus aids weight loss.
• Soluble fiber helps in the elimination of toxins and heavy metals from the body.
• It quickens pancreatic enzyme release and activates its production.
• Bowel regularity improves since soluble fiber absorbs water.
• Blood glucose is maintained by soluble fiber by slowing down glucose absorption.
• Soluble fiber protects against heart diseases and is partly responsible to help lower blood cholesterol levels.
• It maintains energy balance in the body by delaying the intestinal absorption of sugar and thus stabilizes our blood sugar levels.
• It is converted into a short chain of fatty acids by the bacteria in the bowel. This provides energy to the body and can serve as a shield against dreadful diseases like cancer.
• It maintains insulin function, which lowers the GI (Glycaemic index) of carbohydrates.
• It increases colonic transit time by speeding the elimination of wastes from the system.
• Soluble fiber soothes the intestines and helps cure irritable bowel syndrome (IBS).
• It helps in increasing friendly bowel bacteria.

Ailments due to Low Intake of Soluble Fiber
Low intake of soluble fiber foods can lead to several health issues. The following can occur due to less amount of soluble fiber in our body:

• Constipation: It is a medical condition in which the bowel movement is less than thrice a week. The fecal matter is small, hard and difficult to pass. This generally leads to loss of appetite, uneasiness and headache.
• Hemorrhoids (Piles): Hemorrhoids or piles are swellings in the varicose veins of the anus. They are often painful and may also discharge blood.
• Colon Cancer: It is also known as large bowel cancer. It is the cancer of the large intestine. Colon cancer is the third most common form of cancer.
• Irritable Bowel Syndrome: It is characterized by flatulence, bloating and pain in the abdomen. But it does not harm the large intestine or lead to any serious disease.
• Diverticulitis: It is a common digestive disease. Diverticulitis causes small hernias in the digestive tract which are triggered by long term constipation.

Besides all the maladies mentioned above, low intake of soluble fiber also increases the risk of diabetes, high blood pressure, coronary heart disease, obesity, etc. So you see that it is of paramount importance that we should have foods high in soluble fibers because absence of the same will subject us to a number of ailments, as discussed above. Supplement soluble fiber-rich foods with a minimum of 10 cups or 6 glasses (1.5 liters) of water a day. It is advisable to include wholemeal bread, fruits, raw vegetables, lean meat and fish to increase soluble fiber content in your diet. You can also opt for food supplements available over the counter in the pharmacies. Include foods high in soluble fiber in your diet, exercise regularly; that's your key to good health.