Soluble Fiber - Essential Dietary Fiber
Do you know what is soluble fiber and are the benefits of fiber? Dietary fiber is the parts of plant based foods that are not digested during the digestive process. Dietary fiber is of two types : Soluble and insoluble fiber.
What is soluble fiber? What does it do?
Soluble fiber is part of plant foods and dissolves in water.
It absorbs water and becomes gelatinous, viscous substance.
It gets fermented by bacteria in the digestive tract and produces gases .
It absorbs water and turns to gel during digestion.
Benefits of soluble fiber
It boosts the immune system.
it helps in reducing obesity.
It slows the absorption of glucose so it lowers variance in the blood sugar levels.
It lowers total and LDL cholesterol and reduces the risk of heart disease.
It regulates blood sugar and reduces risk of metabolic syndrome and diabetes.
It balances intestinal pH and stimulates intestinal fermentation
Production of short chain fatty acids
It reduces risk of colorectal cancer
It binds with fatty acids
It increases the stomach emptying time so that sugar is released and sbsorbed slowly.
It lowers total cholesterol and the LDL and the bad cholesterol.
Sources of soluble dietary fiber
Soluble fiber is present in whole grains, rice, wheat, oats, psullium husks, barley, corn, quinoa etc.
It is available in fruits such as apple, pear, orange, plums, mangoes, papayas etc.
It is present in vegetables such as potatoes, zucchini, peas, carrots, broccoli, summer squash, brussels sprouts etc.
This fiber is present in most beans such as lima beans, pinto beans, black beans etc and in lentils.
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