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Foods high in soluble fiber

Grounds and basics

When it comes to fibers, it is important to known that they represent that part of the plant which are not digestable by our bodies. Fibers themselves can be divided into two distinct categories; namely, those that are soluble, and those that are not, i.e. do not dissolve when they come in touch with water. What this insoluble variety of fiber is especially helpful with is in facilitating the movement of the stool through the person’s digestive system and making it extremely beneficial when it comes to relieving constipation. Examples of insoluble fiber are grains, whole wheat, as well as nuts. Soluble fibers, as their name suggests, are easily dissolved once they come in touch with water. This variety of fiber is regarded as extremely effective and helpful when it comes to decreasing the levels of cholesterol in the blood and in keeping the blood sugar levels in check.

Food sources that abound in this variety of fiber

  • Psyllium husk or ispaghula is known to be among the most abundant sources of soluble fiber. When translated into numbers, 100 gm of Psyllium husk contains 7 g of fiber. As recommended by the FDA, for those people who seek to bring their cholesterol levels under control, three to twelve grams should be consumed regularly.
  • Oat bran contains the same amount as mentioned above. Five grams of the this fiber, is known to be extremely effective in decreasing LDL or that bad cholesterol on one hand, while it increases the levels of HDL or good cholesterol. In addition, present in oat bran is also beta-glucan, which is known for its potentials to fortify the person’s immune system to a great extent
  • Brown rice is yet another important source of this fiber. Also, this variety of rice is known to be endowed with a number of health benefits. The unpolished whole variety is rich in manganese, magnesium and selenium with the aleurone layer abounding in those healthy fats that are known to aid cholesterol reduction.
  • Apples are also on the list of soluble-fiber rich food variety with 2.3 g in just one apple smaller in size. As familiar to most, this fruit is an extremely rich source of antioxidants that are essential when it comes to safeguarding person’s heart from just about any potential damage, as well as from aging.
  • A half cup oe peas has approximately 2 g of soluble fiber. Their strength lies in the fact that they fortify bones and overall bone health, as well as in the fact that they repair them due to richness in vitamin K, vitamin B6 and folic acid.  

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