Fiber is indigestible plant material and can be soluble or insoluble. Both types of fiber are often collectively called "roughage." Soluble fiber dissolves in water to form a gel-like substance and has the ability to soak up small amounts of dietary fats and bile acid. According to Dr. Dan Rutherford, Net Doctors, fiber helps your digestive system process food and absorb nutrients, lowers blood cholesterol and helps control blood sugar levels. Soluble fiber can be obtained from a variety of sources.
Grains
Most grains contain both soluble and insoluble fiber. Insoluble fiber is mainly found in husks and kernals of grains --- whereas soluble fiber is found in the grains themselves. Oats, rye, rice, wheat, corn and barley are all high in soluble fiber.
Fruits
Fruit flesh contains large amounts of soluble fiber. Fruit skins, however, tend to be higher in insoluble fiber. The flesh of apples, prunes, bananas, pears, plums and oranges are all rich in soluble fiber. If you prefer, you can also obtain fiber from fruit juices, providing that the juice also includes the pulp of the fruit and has not been filtered or heavily processed. Home-pressed juices contain high amounts of soluble fiber.
Vegetables
According to "Fiber35 Diet: Nature's Weight Loss Secret" by Brenda Watson, most vegetables such as broccoli, peas, carrots, artichokes, sweet potatoes, onions and beans contain large amounts of soluble fiber. Like fruits, the flesh of the vegetables contain the greatest amount of soluble fiber, while the skins contain mainly insoluble fiber. Cooking vegetables does not reduce the fiber content of vegetables --- but heavily processed vegetables are often stripped of their fiber content.
Supplements
If you think you need to increase your soluble fiber intake, there are a few supplements you can use to add more soluble fiber to your daily diet. According to the article "Fiber Supplements" on Irritable Bowel Syndrome Treatment's website, most soluble fiber supplements contain guar gum which is derived from vegetables. Available as powder which can be added to your food or mixed with water or juice, guar gum dissolves easily and has no taste. Acacia Senegal gum -- extracted from acacia trees -- is another common ingredient in fiber supplements.
References
- Net Doctors; Sources and Benefits of Fiber
- "Fiber35 Diet: Nature's Weight Loss Secret"; Brenda Watson; 2008
- "CRC Handbook of Dietary Fiber in Human Nutrition"; Gene A. Spiller; 2001
- Irratable Bowel Syndrome Treatment; Fiber Supplements
Member Comments