Soluble fiber
Soluble Fiber
Soluble fiber (pronunciation: /ˈsɒljʊbəl ˈfaɪbər/) is a type of dietary fiber that dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Etymology
The term "soluble fiber" is derived from the Latin word "solubilis" meaning "soluble" and the Old English word "fifer" meaning "fiber". The term was first used in the late 20th century to describe dietary fibers that are soluble in water.
Related Terms
- Dietary fiber: The part of plant foods that your body can't digest or absorb. It is classified as either soluble or insoluble.
- Insoluble fiber: This type of fiber promotes the movement of material through your digestive system and increases stool bulk.
- Prebiotics: These are specialized plant fibers that beneficially nourish the good bacteria already in the large bowel or colon.
- Probiotics: These are different types of bacteria that are good for your health, especially your digestive system.
Health Benefits
Soluble fiber has many health benefits. It can help to:
- Lower blood cholesterol: Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
- Control blood sugar levels: Soluble fiber, particularly in oats, can slow the absorption of sugar and help improve blood sugar levels.
- Aid in achieving a healthy weight: High-fiber foods tend to be more filling, so you're likely to eat less and stay satisfied longer, which can help with weight management.
Food Sources
Good sources of soluble fiber include:
- Oats: Oats are among the most fiber-rich foods. They contain both soluble and insoluble fiber.
- Beans: Beans are a great source of soluble fiber. They can also help reduce blood cholesterol.
- Citrus fruits: These fruits are high in soluble fiber, particularly pectin, which can help lower cholesterol levels.
- Carrots: Carrots are a good source of soluble fiber and can help maintain healthy blood sugar levels.
- Barley: Barley is a great source of soluble fiber and can help lower cholesterol and blood sugar levels.
See Also
External links
- Medical encyclopedia article on Soluble fiber
- Wikipedia's article - Soluble fiber
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