High Sources Of Soluble Fiber

Fiber is the part of plants that is not enzymatically digested in the small intestine of humans and may be fermented to varying degrees in the large intestine by colonic bacteria. Fiber can be either soluble or insoluble. Soluble fiber is readily fermented in the colon to produce gases and short chain fatty acids. According to the "Manual of Dietetic Practice," health benefits associated with consumption of soluble fiber include the lowering of blood glucose and cholesterol, and reducing the risk of colorectal cancer.

Legumes

Legumes, such as beans, peas and peanuts, are rich in soluble fiber. Legumes also contain carbohydrates and protein, and the minerals iron, zinc, calcium and selenium. They are also rich in the B vitamins, folate and antioxidants. However, they are low in the essential amino acid methionine, and thus vegetarians often combine them with grains which contain methionine but are low in lysine.

Oats, Rye and Barley

Oats, rye and barley are all excellent sources of soluble fiber. Oats contain a particular type of soluble fiber, known as beta-glucan, and according to the February 2008 issue of the "European Journal of Nutrition," oat consumption is effective in reducing coronary heart disease risk because of the beneficial effect on blood lipids.

Rye is a cereal which looks like wheat and apart from soluble fiber, also contains manganese, selenium, phosphorus and magnesium. Barley, which is the ingredient used in the production of beer, is also known for its high soluble fiber content and the associated health benefits.

Vegetables

All vegetables are a good source of fiber, but some, like broccoli and Jerusalem artichokes, are especially good sources of soluble fiber. Broccoli is rich in vitamins and minerals, including vitamins C, E and K and the minerals manganese, potassium and iron. According to the June 1995 issue of "Food and Chemical Toxicology," broccoli also contains the anti-cancer nutrients 2,2-diindolylmethane, indole-3-carbinole and glucoraphanin.

Psyllium Seed Husk

The seeds of psyllium plant, also known as Ispaghula, are used to produce mucilage or husk, and is often added to foods such as breakfast cereals to increase their fiber content. In the intestines, psyllium husk absorbs water and thus stimulates normal bowel movement. While it is mainly used to relieve constipation, it can also reduce the symptoms of mild diarrhea. Psyllium husk is also used as a thickener in ice cream and frozen desserts due to its viscosity and stability at different pHs and temperatures.