Fiber is an essential nutrient found in a variety of plant-based foods. Fiber occurs in two types -- insoluble and soluble. While insoluble fiber helps promote your digestive health, eating foods that are rich in soluble fiber may help lower your low-density lipoprotein cholesterol and your blood glucose levels.
Cholesterol
Soluble fiber may help reduce your low-density lipoprotein cholesterol, commonly known as LDL, or "bad," cholesterol. Fiber itself is indigestible. But when your body digests foods that contain fiber, soluble fiber turns into a gel-like substance. Soluble fiber forms this gel-like substance in your body because it attracts water and dissolves in it. The gel-like substance that soluble fiber forms may help reduce your body's absorption of cholesterol into your bloodstream. As a result, your cholesterol levels may improve.
Blood Glucose
A diet rich in soluble fiber may help lower your blood glucose levels. Soluble fiber works to slow your digestive process. During digestion, your body breaks down sugar and starch carbohydrates into individual glucose molecules. The glucose molecules enter your bloodstream by passing through the lining of your small intestine. Soluble fiber may help slow your body's absorption rate of glucose into your bloodstream by forming a gel-like substance in your stomach that eventually descends into your small intestine, along with glucose and other digested nutrients. The gel-like substance causes glucose to enter your bloodstream at a slower and steadier rate, which may help improve your blood glucose levels.
Foods
Fiber is the indigestible part of plants, so the nutrient is not found in any animal products. Whole grains, such as oats and barley are sources of soluble fiber. Legumes, including beans, lentils and peas provide both protein and soluble fiber, making them a heart-healthy alternative to meat. Citrus fruits, including oranges, grapefruit and lemons, have high soluble fiber content. Other fruits with high fiber content include apples, pears, strawberries and blueberries. Carrots, nuts and seeds are also good sources of soluble fiber.
Intake Guidelines
Women should aim to include 22 g to 28 g of dietary fiber per day, and men should consume between 28 g and 34 g daily. These intake guidelines include both soluble and insoluble fiber. If you want to lower your cholesterol and blood glucose levels, include 5 g to 10 g of soluble fiber in your daily diet. The rest of your daily fiber intake can come from sources of insoluble fiber, such as breads and pastas made with 100 percent whole-wheat flour, brown rice, carrots, cucumbers, zucchini, broccoli and tomatoes.
References
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet; Nov. 17, 2009
- MayoClinic.com: High Cholesterol -- Cholesterol: Top Five Foods to Lower Your Numbers; May 7, 2010
- MayoClinic.com: Nutrition and Healthy Eating -- Glycemic Index Diet: Losing Weight with Blood Sugar Control; Nov. 24, 2009
- U.S. Department of Health and Human Services: National Digestive Diseases Information Clearinghouse -- Your Digestive System and How it Works
- Harvard School of Public Health -- The Nutrition Source: Fiber -- Start Roughing It
