Soluble fiber, found in fresh vegetables, fruits, legumes, whole oats, and barley, can improve cholesterol levels and regulate blood sugar. Whole grain products are better sources of soluble fiber than highly processed ones. The American Heart Association recommends consuming 25 grams of fiber per day, with at least three grams being soluble fiber.
Fiber is essentially the parts of a plant that, when eaten, cannot be broken down for digestion by the human body. There are two types of fiber: insoluble fiber, which does not dissolve in water, and soluble fiber, which does. When consumed in adequate amounts every day, soluble fiber can provide significant health benefits, such as improved cholesterol levels and regulated blood sugar balances. Learning to recognize foods with soluble fiber can be a valuable first step in improving your diet and overall health.
Since fiber is derived from plants, some of the most beneficial soluble fiber foods are those that have not been broken down from their original plant form, i.e. fresh vegetables, fruits and legumes. Vegetables high in soluble fiber include potatoes, broccoli, and carrots. Fruits include apples, plums, and citrus. Among the best legume sources of soluble fiber are peas and pinto beans.
Grains and cereals are another important source of soluble fiber foods. Again, the less the fiber source has been broken down from its original form, the higher its soluble fiber content. Therefore, whole oats and barley are two of the best sources of grain-derived soluble fiber.
Cereals and grains are commonly present in more processed forms in foods like bread, pasta, and breakfast cereals. Whether these products are high soluble fiber foods depends on the degree to which they have been refined. White breads and pastas are generally highly refined, leaving little of the grain from which they are made. As a result, these products tend to be low in soluble fiber. Comparatively, whole grain pastas, breads and cereals generally contain fair amounts of soluble fiber, and should be chosen over highly processed grain products.
Choosing foods high in soluble fiber can have significant health benefits. Soluble fiber can reduce low-density lipoprotein (LDL) cholesterol levels in the body, resulting in a reduction in total cholesterol. This reduction in cholesterol can translate into better heart health. Additionally, soluble fiber can reduce the rate at which the body absorbs sugar, thus providing a natural method of regulating blood sugar.
The American Heart Association recommends that the average adult aim to consume around 25 grams of fiber per day. To experience cholesterol-lowering benefits, some doctors suggest that at least three of these 25 grams should consist of soluble fiber. To determine the fiber content of store-bought food items, check the Nutrition Facts label on your package.
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