Content
Soluble fibers are a type of fiber found mainly in fruits, cereals, vegetables and vegetables, which dissolve in water, forming a mixture of viscous consistency in the stomach, which increases the feeling of satiety, as the food remains in it for longer .
In addition, soluble fibers help prevent constipation, as they absorb water into the stools, moisturizing them and making them softer, facilitating their passage through the intestine and evacuation.
Foods contain soluble and insoluble fibers, however, what varies is the amount they contain of each type, so it is important to vary the foods and make a balanced diet.
Natural soluble fiber sources
What are the benefits
The benefits of soluble fibers include:
- Decreases appetite, because they form a viscous gel and stay longer in the stomach, increasing the feeling of satiety and promoting weight loss;
- It improves the functioning of the intestine, as they hydrate the fecal cake, being useful for diarrhea and constipation;
- Reduces LDL cholesterol, total cholesterol and triglycerides, because they decrease the absorption of fat from food, increase the excretion of bile acids and, when fermented in the intestine by bacteria, produce short chain fatty acids, inhibiting cholesterol synthesis in the liver ;
- It reduces the absorption of glucose from food, because by forming a gel in the stomach, the entry of nutrients in the small intestine is delayed, decreasing the absorption of glucose and fat, being excellent for people with pre-diabetes and diabetes;
- Reduces the risk of metabolic syndrome and avoid diseases such as irritable bowel syndrome, Crohn's disease or ulcerative colitis;
- Reduces the appearance of pimples, which makes the skin more beautiful, in addition to improving the elimination of toxins from the body;
- It works as food for the good bacteria in the intestine, acting as prebiotics.
Soluble fibers are easily fermented by bacteria in the colon, which adjusts the pH and therefore inhibits the bacterial conversion of bile acids into secondary compounds with carcinogenic activity, so it is believed that this type of fiber may protect against the development of colon cancer.
Foods rich in soluble fiber
Soluble fibers are found mainly in fruits and vegetables, but can also be found in some cereals. The following table shows the amount of fiber in some foods:
Cereals | Soluble fibers | Insoluble fibers | Total dietary fiber |
Oats | 2.55 g | 6.15 g | 8.7 g |
All Bran Cereals | 2.1 g | 28 g | 31.1 g |
Wheat germ | 1.1 g | 12.9 g | 14 g |
Corn bread | 0.2 g | 2.8 g | 3.0 g |
White wheat bread | 0.6 g | 2.0 g | 2.6 g |
Folder | 0.3 g | 1.7 g | 2.0 g |
White rice | 0.1 g | 0.3 g | 0.4 g
|
Corn | 0.1 g | 1.8 g | 1.9 g |
Vegetables |
Bean | 1.1 g | 4.1 g | 5.2 g |
Green bean | 0.6 g | 1.5 g | 2.1 g |
Brussels sprouts | 0.5 g | 3.6 g | 4.1 g |
Pumpkin | 0.5 g | 2.4 g | 2.9 g |
Cooked broccoli | 0.4 g | 3.1 g | 3.5 g |
Peas | 0.4 g | 2.9 g | 3.3 g |
Asparagus | 0.3 g | 1.6 g | 1.9 g |
Roasted potatoes with peel | 0.6 g | 1.9 g | 2.5 g |
Raw cauliflower | 0.3 g | 2.0 g | 2.3 g |
Fruit |
Avocado | 1.3 g | 2.6 g | 3.9 g |
Banana | 0.5 g | 1.2 g | 1.7 g |
Strawberries | 0.4 g | 1.4 g | 1.8 g |
Tangerine | 0.4 g
| 1.4 g | 1.8 g |
Plum with cascara | 0.4 g | 0.8 g | 1.2 g |
Wait | 0.4 g | 2.4 g | 2.8 g |
Orange | 0.3 g | 1.4 g | 1.7 g |
Apple with peel | 0.2 g | 1.8 g | 2.0 g |
The content and degree of viscosity of the fiber will depend on the degree of maturity of the vegetable. Thus, the more mature, the greater the amount of certain types of soluble fiber, such as cellulose and lignin, while decreasing the content of another type of soluble fiber, pectin.
The amount of total dietary fiber consumed daily should be approximately 25g, according to the World Health Organization (WHO), and the ideal amount of soluble fiber to be ingested should be 6 grams.
Soluble fiber food supplements
Dietary fiber supplements can be used when it is not possible to consume the required amount of fiber per day and achieve the same benefits. Some examples are Benefiber, Fiber Mais and Movidil.
These fibers can be found in capsules and in powder, which can be diluted in water, tea, milk or natural fruit juice, for example.