Using Soluble Fiber For Better Health
TypesThere are several types of soluble fiber. The first one is called beta-glucan and it binds to the bile acids that contain cholesterol.. What that means is that it has be shown to reduce your cholesterol levels and for all you diabetics out there, it will also help control your blood sugar levels. It is found in high fiber foods such as oats, legumes, fruits, psyllium and barley and is also sometimes added to foods. For those of you with high cholesterol or diabetes might want to think twice and have that bowl of oatmeal in the morning.If you have ever made jams or jellies at home, you have probably used pectin to help your fruit gel. This fiber is the favorite of the friendly bacteria in your intestines to ferment so very little passes through your colon. Pectin is found in apples, legumes, nuts and citrus fruits. Gums are another type of fiber in food. Plants secrete gum when they are damaged. They are used in food manufacturing as thickening and gelling agents. Some examples of gums are guar gum, carob gum, gum Arabic and xanthan gum. How Much Fiber To TakeYou don’t necessarily need to eat a high fiber diet, but men should eat at least 30 to 38 grams of fiber each day and women should eat at least 20 to 25 grams of fiber each day. Of that fiber consumption, at least seven grams should be soluble fiber.People who are currently on a low fiber diets may want to increase their daily intake of high fiber foods slowly because some fiber may increase gas and bloating. The body will adjust to the increased amount of fiber over time and the gas and bloating will decrease. So the next time your doctor says you need to lower your cholesterol or lower your blood sugar level grab yourself a bowl of oatmeal for breakfast. It’ll be the best thing you ever did. Bookmark This Page to share with others.
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