Soluble Fiber

All You Need To Know About Soluble Fiber

We all know that fiber is one of the more essential nutrients that you can get for your body. Roughly speaking, fibers are the indigestible contents found in plants. It is mainly responsible for cleaning up your intestines, preventing different digestive ailments from indigestion to cancers. But how well do you know your fiber? There are 2 types of fiber: insoluble fiber and soluble fiber. They act in different ways. While insoluble fiber is termed as metabolically inert, its soluble counterpart is known to cause fermentation in the intestine. In this article, we are going to focus on soluble fiber, its origins, its health benefits, and where you can actually find it.

As a rule, soluble fiber acts by changing the nature of the contents of the digestive system, opening it up for fermentation. How is it possible? Fibers absorb water on the gastrointestinal tract, providing the perfect scenario for the initiation of fermentation. In contrast, while insoluble fiber also absorbs water while traveling along the gastrointestinal tract, what it only does is to create bulk, initiating defecation. While the action of insoluble fiber has its benefits, it is largely considered that soluble fiber is the fiber that has more beneficial effects when consumed.

The health benefits of having adequate daily dosages of this type of fiber are directly linked to its ability to initiate fermentation in the intestines. As fermentation proceeds, short chain fatty acids are produced. Short chain fatty acids are known to have immense health benefits, the first of it being its role in the reduction of risk of cardiovascular disease. By stabilizing blood glucose levels and reducing the levels of Low Density Lipoproteins, also known as bad cholesterol, it promotes cardiovascular health.

But beyond that, there are other benefits on consuming this fiber. It promotes the formation of immune cells, improving overall resistance against different diseases. Also, it promotes optimal colon health by maintaining just the right pH. What is the result of having the appropriate pH? It reduces the potential of the development of polyps in the intestine and inflammation. What’s more, it also helps in the proliferation of beneficial bacteria in the intestines, eventually enhancing the absorption of nutrients in the body.

Now that you know about the benefits of  this fibre, we would now tell you where you can find it, all plant food sources contain forms of this fiber, but of course, there are sources that are richer than most. Particularly good sources  are whole grains and legumes. Specific grains that are rich with this type of fiber include oats, barley, and rye. Vegetables such as potatoes and carrots are also good sources of this type of fiber. If fruits are your thing, we recommend that you consume apples, bananas, and berries. But if you don’t have any access to any of these foods, there are soluble fiber capsules being sold on your local drug store.

Fibers are great for the body, and they are easy to consume too. So if you want to maximize your health, go for soluble fiber.

Soluble FiberSoluble Fiber

How Soluble Fiber Foods Help Your Body

You might have read or seen somewhere that it is important to include fiber in your diet. Before you devour all of those green, leafy vegetables and oats, you must know first about some facts regarding fiber. Fiber has two forms: soluble and insoluble. The latter is not digested by the body, which mainly functions in adding the bulk of stool. The former, on the other hand, is useful in a variety of ways, such as reducing cholesterol levels, soothing the intestines, and even eliminating toxins from the body. In this article, soluble fiber and soluble fibre foods will be discussed.
The major soluble fibre foods sources are legumes and soy products. Examples of legumes are soybeans, beans, and peas while soy products include soy milk and soy cheese. Other soluble fibre foods include potatoes, root vegetables, pears, berries, plums, apples, broccoli and carrots. Knowing where to get soluble fiber is not enough, though. You must have an idea of what these products can do to your body to know just how important they are.
How does soluble fibre food help your body? The answer lies in its properties. Unlike its insoluble counterpart, it can be dissolved in water. Although it can be dissolved in water, it cannot be absorbed by the intestines so you are not exactly adding your consumption of carbohydrates. Because the soluble fibre foods remain in the intestines, it tends to absorb the water in the colon. This is very helpful when you have constipation or diarrhea. When are constipated, your stool will be hard and dry, making defecation a nightmare. When you introduce soluble fibre foods into a constipated person’s diet, it will make his stool loose, so that he can eliminate it easily. When the person has diarrhea, on the other hand, soluble fiber acts to add bulk to the stool. This thickens the consistency of the stool.

Soluble fibre foods are tremendously helpful in treating Irritable Bowel Syndrome or IBS. IBS is a condition characterized by abdominal pain, bloating, and alternating constipation and diarrhea. It has no organic cause, so the treatment is focused on the diet of the patient. When it is given to the client, there constipation and diarrhea is minimized if not eliminated. Studies also show that soluble fiber has relieved  patients from the other symptoms of IBS, headache, back pains, and fatigue. Other benefits  include the regulation of blood glucose, hastening of the action of pancreatic enzymes, maintenance of insulin function, increase of good bacteria in the intestine, balance of body energy, weight loss, and protection against diseases such as cancer.

Though it is very beneficial to the body, it is also important that you take it in moderation. If excessive amounts of soluble fiber are present in the body, it can cause an aggravation of diarrhea and reduced absorption of vitamins and minerals

Low Carb

How To Eat Low Carb Low carb eating has been a fixture now for a number of years and, for many people it creates a vision of deprivation and possible ill health. After all, some seemingly essential foods are ‘cut out’ by anyone who follows this diet and this, in itself, seems less than healthy. Actually, this is very far from the truth. Low carb diets, personified by the Atkins Diet, the South Beach diet, the Protein Power diet and the Sugar Busters diet, do actually contain some carbohydrates, or carbs for short, especially in the maintenance phases. What is a low carb diet? The best way I can explain this is to look at the Atkins diet, a diet which is approached in 4 phases. Before explaining what happens in each of the 4 phases, I will detail what foods can be eaten in the diet. Actually, there is quite a lot of choices, the main restriction being the amount of carbs that are eaten. All fish, fowl, shellfish, meat and eggs are permitted but no cured meat like ham is allowed. Anyone following the diet needs to avoid any meat with additives in it such as meatloaf and breaded food. Oysters and mussels ...

Lose Weight Plans

Why Can't I Lose Weight? That's the question many people ask when their weight loss plan isn't working. Asking yourself 'Why can't I lose weight?' is actually one of the best things you can do for yourself. It says you know that what you're currently doing isn't working for you. You're at the place where you're ready to look at alternatives - try something different to get a result you want. So why can't you lose weight? Here are 3 possible reasons you may not be losing weight - and some suggestions on what you can do about it. #1) Medical Reasons Now this is not the same as saying you're genetically programmed to be overweight. That is hogwash. In fact scientists estimate that even if you do have a genetic propensity to gain weight, your genes only account for 15 - 25% of your current weight. So forget the genetics excuse. But there are medical reasons that some people can't lose weight. Low thyroid, adrenal exhaustion, insulin resistance and other medical conditions can make losing weight near to impossible. That's why before starting any weight loss plan, you should talk to your doctor first. Have a full workup and make sure that you don't have any health ...

Cholesterol Diet

Cholesterol Diet - The single biggest influence for our cholesterol condition. Cholesterol was not a factor when Charles Darwin's proposed his theory "Survival of the fittest". He would certainly re-write his theory if he existed today, battling with the cause himself. Survive - we do: fittest -? that needs speculation, with half of the world population battling with a cholesterol diet condition. Our ancestors had lived most of their life feeding on fruits, grasses, herbs, nuts, leaves, roots, water , seeds, cereals and hunting meat which was often a daunting task without the four wheel drives and buffalo shotguns. Today, surviving, unlike our ancestors is not fighting with tigers, running after antelopes, or working the ground for roots. It is often fighting with ourselves that makes us weak. Of the fierce predators is the commonplace cholesterol which we find in abundance. Cookies, cakes, colas, chemicals, pesticides, chocolate, cool drinks, preservatives and the list could go on for a few hundred pages. Some people develop dangerous tumors. Other people have Cholesterol levels that are through the roof. For you, your  Cholesterol intake and lifestyle are causing the condition commonly referred to as Cholesterol diet. This condition is simply a SYMPTOM of a very fundamental and dangerous ...

Best Diet Plans

Diet Plans Are Meals, Snacks, and Water Almost all women have been on a diet sometime in their life; I know I have. Men diet also, but not as many men diet as women. It is hard to decide which diet plan to suffer through. The first question is, which one will work for you and how hard do you have to work to make it work? Basically most of us are lazy when it comes to losing weight and we want the fastest and easiest diet plans we can find. Sticking to a diet is hard to do. On most 'normal' diets you won't get hungry. By normal I mean you eat 3 meals a day with a couple of snacks during the day and you have to drink tons of water, that is what really fills you up. You may slush around all day but you won't get hungry. There are many diet plans. There are the 300 pages or more diet books and there are the diet groups that meet at least once a week. Then there are some that will have meals delivered right to your door. The basic plan in these diets is each day eat 3 healthy ...


You can find carbohydrates in all types of foods, except meat. Today specialists are recommending to exclude  nearly all carbohydrate when you are on a diet.   Companies started using this and among other things, they have introduced low-carb breads. Excluding bad carbohydrates such as sugar from your diet is a positive step but going further and refusing to eat fruits and whole grains can potentially deprive you of cancer fighting foods. Carbohydrates can be broken down into two main categories; simple and complex. Sodas, candy and even fruits contain simple sugars while whole grains, fruits and cereals contain complex carbs. The main difference between the two groups are their chemical structures. Simple sugars are made up of a few sugar molecules while complex carbs are made up of hundreds and even thousands of these molecules put together. In you body, the end product of both is glucose. Another difference between the two is the time needed to digest. If you consume 100 calories of simple sugars, your body can digest it a lot faster than if you eat the same amount of calories that are made of complex carbs. This is because simple sugars are closer to the end product than complex carbs ...

Nutritious Foods

The Most Nutritious Foods for Diet When considering what to include in a weight loss diet, there are two factors that you should always consider early. The first is whether or not your chosen diet will be sufficiently Nutritious Foods to keep you healthy. The second is if the diet will be tasty enough to maintain your interest, rather than for you to opt out through boredom. It is possible to address both of these concerns at the same time by considering health food vitamins, and in so doing you may be in for some pleasant surprises. Much will depend in your tastes in food, but with experimentation, you should be able to construct a diet, within the guidelines of your nutritionist and doctor, that is also interesting enough to enable you to not only stick to the diet but enjoy it also. If you are able to end up with a diet that you can really enjoy, then there is a chance that it will become a lifelong habit. It is possible to make permanent changes; I know that from personal experience. Initially, it can be difficult to make drastic changes, but it can be done much easier if you are enjoying ...

Carbohydrates And Losing Weight!

Carbohydrates are broken down by various enzymes into simple sugars then glucose so they can be absorbed into the blood. Digestive enzymes are like biological scissors - they chop long starch molecules into simpler ones. If we cannot burn all the fat we consume, the remainder is stored as fat tissue. This fat-burning ability is determined by the amount of insulin in our bloodstream. When insulin levels are low, we burn mainly fat. When they are high, we burn mainly carbs. But a problem arises when insulin levels remain constantly high, as in the case of individuals suffering from insulin insensitivity. In such cases, the constant need to burn carbohydrates reduces our fat-burning ability. Result? More fat is stored as fatty (adipose) tissue. The speed of digestion is determined by the chemical nature of the carbohydrate itself, and thus how "resistant" it is to the activity of the enzymes. A simple sugar is usually much less resistant than a starch, and is digested or metabolized much faster. Things that slow down digestion include: the presence of acid (from gastric juices or the food itself), and the presence of soluble fiber. High Insulin Levels May Increase Risk of Obesity This is why experts are linking ...

Sources Of Fats

 Sources Of Fats can be divided into two types, animal fat and vegetarian fat.   this is  a brief description for each one.  Vegetarian Sources Of Fats: 1. Vegetables. Vegetables that contain fats (with the exception of coconuts) are are good sources of fats. Avocados and olives are two good examples. 2. Vegetable Spreads. Vegetable spreads can be used as substitutes for butter and margarine. Unlike butter, they contain little saturated fat and unlike margarine are not made from hydrogenated oils and are therefore free of trans fat. They're made from vegetables oils which have some positive health effects. 3. Oils. Olive and canola oils are rich in unsaturated fats. They are great substitutes to use for butter while cooking and add their own unique flavor to foods. 4. Nuts. Nuts contain high amounts of monounsaturated fats which have been shown to protect against cardiovascular disease. Nuts can be used as  great snacks which will help you get to your next meal without  eating  junk foods such as potato chips or doughnuts. Peanut butter also contains healthy fats. Animal  Sources Of Fats: 1.Animal fat extracted from the fat of the animal, such as: sheep, cow, camel ... and others. 2. Fish. Fish are rich in unsaturated fats. They also ...

Nutrients in Motion

In order to live and survive, humans require nutrients from the food they eat to nourish bodily functions. These substances assist human growth from the cellular level. These key essential substances are vital for good nutrition and for the body to function well and prolong life.  Nutrients are acquired from all food products in but in varying amounts. Nutrients are divided into two categories, Macronutrients and Micronutrients. Macronutrients are the essential substances required by the body in generous amounts, thus the “Macro” prefix. These  include carbohydrates, fats and proteins. Everything edible contains variable amounts of each substance, except for calorie-free food. Macronutrients are considered “fuel” food because they are generally used by the body as energy sources. Carbohydrates consist of fiber, starch and sugar. Starches and sugars provide the energy required by the body to function. Extra amounts of carbohydrates are converted to fats. Fiber is the body’s “natural broom”. It gets rid of unhealthy cholesterol in the body. Fats act as protection of cells. It makes up the cell membrane. Fats are also essential for the brain and nerves to function normally. Extra fat can be used as energy. Proteins are the building blocks of tissues, which in turn build up ...