What Are Soluble Dietary Fibers & What Foods Can I Find It In?
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Dietary fibers are carbohydrates that we obtain from our diet.
Soluble fiber means that it can dissolve in water.
Dietary fibers can't be broken down in the body and turned into sugars, as most carbohydrates do.
Soluble fibers are considered important for the maintenance of normal gastrointestinal tract functions.
Soluble fibers can also provide a source of energy and act as a bulking agent to improve the consistency and increase the palatability of foods.
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Are Dietary Fibers Good For Your?
Dietary fibers are defined as non-digestible carbohydrates.
Fiber cannot be broken down into sugar molecules in the body, like other carbohydrates.
It passes through the body undigested.
Among other things, fiber helps regulate the body's use of sugars, helping to keep hunger and blood sugar levels in check. (source ◳)
Soluble Fibers Bind Gut Bacteria
Soluble fibers are found in cereals, legumes, and fruits, and are believed to promote regularity by binding to gut bacteria.
Soluble fibers can be inulin-type fructans, fructo-oligosaccharides, and pectins.
Soluble fiber is generally classified as being part of the diet that is not digested by the body, but is fermented by the gut microbiome and produces short-chain fatty acids.
Examples of soluble dietary fibers:
- β-glucan
- Galactomannan
- Pectin
- Psyllium
- Inulin
- Resistant starch
(source ◳)
Benefits Of Soluble Fibers
Soluble dietary fiber is an important part of a healthy diet.
It has been linked to beneficial effects on digestive health, such as alleviating constipation, stimulating the growth of beneficial gut bacteria, and maintaining a healthy cholesterol level.
It is also important in maintaining the normal viscosity and lubrication of the colon, as well as aiding in the prevention of cancer and heart disease.
You can find more benefits of soluble fibers in Soluble Fiber: 5 Research-Backed Benefits .
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Foods You Can Find Soluble Fiber In
You find soluble fibers mostly in fruit, and vegetable products.
Examples of food sources include
Foods in our nutrition tool
You can find regularly updated top ranked lists of foods for over 200+ nutrients in our nutrition tool.
If you are interested in what foods contain the most soluble fibers, we recommend you visit our tool.
Here's our top ranked list of foods that contain soluble fiber.