Dietary fiber is found in a variety of fruits, vegetables, whole grains, and legumes. There are two types of fiber; insoluble and soluble. Insoluble, or non-viscous fiber, does not dissolve in water which increases bulk to fecal matter. Soluble, or viscous fiber, dissolves in water and creates a gel-like substance. Fiber intake has been associated with improved cholesterol levels, increased satiety and protection against cancers. Most foods contain a combination of insoluble and soluble fibers.
Oats
Oats from various sources, including bran, flour, steel-cut or rolled, all are excellent sources of soluble fiber. Oats also contain beta-glucan, a type of complex carbohydrate receiving research spotlight. A study published in 2007 by the American Journal of Therapeutics found that including beta-glucan from oats decreased LDL cholesterol and increased HDL cholesterol. Another study analyzing beta-glucan in mushrooms found that beta-glucans stimulate the immune system and may thereby be protective against some types of cancer, specifically breast cancer.
Beans
Beans of all types have also shown to improve cholesterol levels similar to oats. Researchers theorize that the high amount of soluble fiber found in beans is the reason for cholesterol improvement. Beans are also high in protein, vitamins and minerals thereby making them a healthy and tasty alternative to meat.
Psyllium
Psyllium is commonly used as a supplement form of soluble fiber for treatment of constipation. In addition to supplement forms, psyllium can be purchased as a flour to use in cooking or baking.
Nuts and Seeds
Various nuts and seeds contain dietary fiber and are also sources of protein, healthy fats, and important vitamins and minerals. Flax seeds are especially high in soluble fiber. These tiny seeds are packed also with omega-3 fatty acids, shown to have equal heart health to soluble fiber. Try grinding these seeds in a coffee grinder and sprinkle on cereal or in baking. Keep the seeds refrigerated or frozen to maintain freshness.
Fruits and Vegetables
All fruits and vegetables contain fiber, although many are not rich sources of soluble fiber specifically. Apples and carrots are the best sources, but research indicates that a varied diet of fruits and vegetables provide the best avenue to maximize health. Aim to eat fruits and vegetables of all colors to boost your fiber intake and your taste enjoyment.
References
- Reyna-Villasmil, Nadia PhD . Oat-derived [beta]-Glucan Significantly Improves HDLC and Diminishes LDLC and Non-HDL Cholesterol in Overweight Individuals With Mild Hypercholesterolemia. American Journal of Therapeutics. March/April 2007 - Volume 14 - Issue 2 - pp 203-212
- Akramiene D. Effects of beta-glucans on the immune system. Medicina (Kaunas). 2007;43(8):597-606
Member Comments