Soluble fiber, along with insoluble fiber, is necessary for proper digestion. While both types of fiber are important, they each have different roles. Soluble fiber is found in a variety of whole foods, such as fruits and beans. It has beneficial effects on your cholesterol, body weight and blood sugar levels.
Functions
Soluble fiber soaks up the water in your body. It forms a gel substance that travels through your digestive tract. It is not fully broken down or digested. Women need around 25 g of total fiber each day, but men need as much as 38 g. You need both soluble and insoluble fiber for optimal health. While soluble fiber travels through your body, it does several beneficial things for you.
Benefits
Soluble fiber provides many benefits to your body. A research review published in 2009 in "The Journal of International Medical Research" reports that consuming foods high in soluble fiber can stabilize your blood glucose, or blood sugar, levels, prevent gastrointestinal disorders, reduce your risk for cardiovascular disease and lower your blood cholesterol. It may also help your small intestine absorb nutrients more efficiently. The gel formed by soluble fiber picks up the excess LDL cholesterol and helps your body discard it. LDL cholesterol is the "bad" cholesterol that can clog your arteries. Lowering your overall and LDL cholesterol levels may prevent heart disease. Eating fiber-rich foods will cause you to feel full quicker, which can prevent overeating. Soluble fiber can also help you maintain your body weight by keeping you full for awhile.
Negative Effects
Consuming too much soluble fiber at once can negative effects on your body. Soluble fiber breaks down slightly in your body when it reaches the large intestine. Throughout this process, it releases methane gas, which causes flatulence. You may experience bloating, cramping and gas if you have too much at once. In addition to this, it may cause diarrhea or constipation. If you need to increase your fiber intake, increase it by a few grams per day as tolerated. Increase your consumption slowly to avoid having any intestinal distress from soluble fiber.
Foods
Most grains, fruits, vegetables and nuts contain both types of fiber, but some provide more soluble fiber. A 1/2 cup serving of cereal grains, like barley, oatmeal or oat-bran provides 1 g of soluble fiber. One medium apple or banana each contain 1 g. Citrus fruits, such as oranges and grapefruits, provide about 2 g of soluble fiber in each medium-sized piece of fruit. A 1/2 cup serving of cooked carrots or broccoli contains 1 g of soluble fiber, but the same amount of Brussels sprouts has 3 g. Black beans, kidney, navy and lima beans each provide 2 to 3 g of fiber per 1/2 cup serving.
References
- National Heart Lung and Blood Institute: Food Sources of Soluble Fiber
- "The Journal of International Medical Research"; A review of the role of soluble fiber in health with specific reference to wheat dextrin. Slavin JL., et al; 2009
- MayoClinic.com: Dietary Fiber
Member Comments