1. What is Soluble Fiber
Soluble fiber is used by the body only to aid in elimination, because once it has been consumed it stays undigested and is not absorbed into the bloodstream. Fiber is excreted from your body and is not used to provide a significant amount of energy (otherwise known as calories). Soluble fiber dissolves in water to form a gel-like material and therefore slows down the speed of digestion in the digestive tract. Soluble fiber serves two main purposes: 1) it binds with fatty acids and 2) it prolongs the stomach's emptying time so that sugar is released and absorbed more slowly. One noteworthy result is a lower cholesterol level over time, which may aid in the prevention of heart disease.
2. Food Sources High in Soluble Fiber
Excellent food sources high in soluble fiber to include in your diet daily are oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Of course, this is not an exhaustive list of food choices, but they are among the food sources that contain higher amounts of soluble fiber per serving. Although, you might be surprised at how many foods you already eat contain soluble fiber!
3. What Effect Does Cooking Have on Soluble Fiber Foods?
As with all foods, when cooked they do loose some of their nutritional value. It is best not to cook these foods in order to get the full nutritional benefits from them. However, lightly blanching, steaming or grilling is acceptable in most cases. When it comes to foods that are highly processed and cooked, most or all of this fiber is often lost and this includes soluble fiber.
4. How Do I Know I Am Getting Enough Soluble Fiber?
There is no life-threatening deficiency caused by lack of soluble fiber in the diet. Nonetheless, research clearly indicates that low intake of dietary fiber (soluble and insoluble) over the course of your lifetime is connected to the development of numerous health problems including constipation, hemorrhoids and colon cancer. Signs to look for in the case of insufficient fiber intake are infrequent stools, hard stools and abdominal pains.
5. How Do I Know I Am Getting Too Much Soluble Fiber?
Getting too much soluble fiber can cause a fluid imbalance which may lead to dehydration. People who decide to suddenly double or triple their fiber intake are often advised to double or triple their water intake for this reason. In addition, excessive intake, typically in supplemental form, may lead to vitamin or mineral deficiencies by reducing the absorption of these nutrients in the body. Signs to look for in the case of sufficient fiber intake include excessive gassiness, bloating and abdominal pain.
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