According to Brenda Watson, fiber will help you lose weight and prevent certain diseases. According to the Reader's Digest Association, the typical American only eats about 12 grams of fiber even though nutritionists recommend between 20 and 35 grams. Fiber comes in two forms: soluble and insoluble. A soluble food diet helps you achieve an adequate amount of fiber. Please consult with a doctor before making any changes to your diet.
Function
Fiber is indigestible and cannot be broken down as an energy source for the body. This complex carbohydrate comes only from plants such as fruit, vegetables, nuts, seeds and grains. Soluble fibers come in the form of pectin, oat bran, guar gum and mucilage. These generally dissolve and break down in water to form a thick gel, allowing sugar to be slowly released and absorbed. A soluble-fiber diet will aid in stabilizing your blood sugar levels.
Pectin
Pectin is a type of soluble fiber found in the skin of fruits. According to Jonny Bowden, pectin can lower bad cholesterol and regulate blood sugar. Apples are the most common source of pectin. An average-size apple contains about 5 grams of soluble fiber. Other fruit sources of soluble fiber include cranberries, grapefruits, oranges, kiwi, melon and peaches.
Beta-Glucans
Beta-glucans are a type of soluble fiber commonly found in grains. You want to choose whole-grain options and avoid products made with white flour. Oats, barley, rye, spelt, millet, bulgur and wheat are excellent sources to include in your soluble-fiber diet. According to the Mayo Clinic, these complex carbohydrates help control blood sugar levels by slowing absorption, which may help with diabetics.
Arabinose
Legumes contain a soluble fiber called arabinose. According to Brenda Watson, arabinose plays a role in stopping the absorption of fat in the digestive system. The soluble fiber in legumes adds bulk to your stool for easier elimination. Try adding navy, lima, red kidney, adzuki, black, garbanzo and green beans to your soluble-fiber diet.
Considerations
Add soluble fiber slowly into your diet to reach the recommended 20 to 35 grams. Side effects of fiber in the diet include gas, bloating or constipation. The typical reason for these symptoms is insufficient water consumption. The Reader's Digest Association recommends drinking 6 to 12 glasses of water daily. Drinking adequate amounts of water with soluble fiber actually relieves constipation.
References
- "The Fiber35 Diet"; Brenda Watson with Leonard Smith; 2007
- "The Mayo Clinic Diet"; Mayo Clinic; 2010
- "Foods That Harm Foods That Heal"; The Reader's Digest Association;1997
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