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A list of High Soluble Fibre FoodsCan anyone give me
a
list of high soluble fibre foods? Asked Rebecca.
When
it comes to fiber, there are two types of food to keep in mind. They
are soluble and insoluble fiber foods. Insoluble fiber isn’t broken
down as well as fiber that is soluble. Soluble fibers creates a
gel-like substace when mixed with water. Soluble fiber has been
known to bind bile salts, leading to a reduction in blood cholesterol levels. It
also helps a diabetic by allowing the body to secrete less insulin.
A
disadvantage to eating too many soluble fiber foods is that it can
cause diarrhea. If you have irritable bowel syndrome, you will
notice negative effects. When there is an increase of fiber into the
body, a person shuold know that it promotes a reduced absorption of
vitamins, minerals, proteins and calories.
If
you’re not getting the amount of soluble fiber in your diet from
food, you can take a soluble fiber supplement. This can be found in
psyllium, methylcellulose, pectins, vegetable gums and
polycarbophil. You can find soluble fiber is some fruits, such as
oranges, apples and bananas, as well as in vegetables such as
carrots and broccoli.
If you do not wish to take a supplement, you should eat some
of the foods found on the list below:
Foods High in Soluble Fiber Cooked
Kidney Beans Cooked
Lentils Raw
Oat Bran Banana Legumes Peas Soybeans Broccoli
Carrots Oranges Medium
Pear (with the skin) Strawberries Oatmeal
Oats Barley Citrus
Fruits Chick
Peas Soy
Beans Lima
Beans Dried
Peas Apricots Dates Prunes Raisins Flax
Seed Beets Cranberries Red Currants Gooseberries Grapefruit Concord grapes
Peaches Pears Sour plums Prunes Quinces Rye Sesame seeds
When you are buying
cereal, you should know that oats have the highest proportion of
soluble fiber. The cereal with the highest soluble fiber content is
Oat Bran, which features 14% soluble fiber.
The benefits of eating a diet high in soluble fibers are that it can
lower your total cholesterol, which will reduce your risk for heart
disease. People with diabetes should know that it could regulate
their blood sugar. When people are
trying to lose weight, a high soluble fiber diet can control
obesity. The fiber makes a person feel full without the extra
calories. It reduces food cravings by regulating blood sugar levels
and can displace fat and sugar calories that leads to weight gain.
If you are looking
for a few recipes that include high soluble fiber foods, you can
find a few below: Low-Fat, High-Fiber, Easy Banana-Strawberry Sorbet(Serves 4)
Ingredients:
4)
Puree until smooth.
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