Solúable fibers: what they are, what they are for and rich foods

2023 Author: Benjamin Dyson | [email protected]. Last modified: 2023-05-21 01:37

Soluble fiber is a type of fiber found mainly in fruits, cereals, legumes and vegetables, which dissolve in water, forming a viscous mixture in the stomach, which increases the feeling of satiety, as the food stays in it longer.

In addition, soluble fibers help prevent constipation, as they absorb water into the stools, hydrating them and making them softer, facilitating their passage through the intestine and evacuation.

Foods contain both soluble and insoluble fibers, however, what varies is the amount they contain of each type, so it is important to vary foods and have a balanced diet.

Key benefits

The benefits of soluble fiber include:

1. Decreases appetite, because they form a viscous gel and remain in the stomach longer, increasing the feeling of satiety and promoting weight loss;
2. Improves bowel function, as they hydrate the stool, being useful for diarrhea and constipation;
3. Reduces LDL cholesterol, total cholesterol and triglycerides, because they decrease the absorption of fat from food, increase the excretion of bile acids and, when fermented in the intestine by bacteria, produce short-chain fatty acids, inhibiting the synthesis of cholesterol in the liver;
4. Decreases the absorption of glucose from food, because when forming a gel in the stomach, the entry of nutrients into the small intestine is delayed, decreasing the absorption of glucose and fat, being excellent for people with prediabetes and diabetes;
5. Reduces the risk of metabolic syndrome and prevent diseases such as irritable bowel syndrome, Crohn's disease or ulcerative colitis;
6. Reduces the appearance of pimples, which makes the skin more beautiful, in addition to improving the elimination of toxins from the body;
7. Works as food for the goodbacteria in the gut, acting as prebiotics.

Soluble fiber is easily fermented by bacteria in the colon, which adjusts the pH and therefore inhibits the bacterial conversion of bile acids into secondary compounds with carcinogenic activity, so it is believed that this type of fiber can protect against the development of colon cancer.

Foods rich in soluble fiber

Soluble fiber is mainly found in fruits and vegetables, but it can also be found in some cereals. The following table shows the amount of fiber found in 100g of cereal:

Food (100g)	Soluble fiber	Insoluble fibers	Total dietary fiber
Oatmeal	2, 55 g	6, 15 g	8, 7 g
All Bran Cereals	2, 1 g	28 g	31, 1 g
Wheat Germ	1, 1 g	12, 9 g	14 g
Corn bread	0, 2 g	2, 8 g	3, 0 g
White wheat bread	0, 6 g	2, 0 g	2, 6 g
Noodles	0, 3 g	1, 7 g	2, 0 g
White rice	0, 1 g	0, 3 g	0, 4 g
Corn	0, 1 g	1, 8 g	1, 9 g

The following are the amounts of fiber in 100g of vegetables:

Food (100g)	Soluble fiber	Insoluble fibers	Dietary fiber
Beans	1, 1 g	4, 1 g	5, 2 g
Green beans	0, 6 g	1, 5 g	2, 1 g
Brussels sprouts	0, 5 g	3, 6 g	4, 1 g
Pumpkin	0, 5 g	2, 4 g	2, 9 g
Boiled broccoli	0, 4 g	3, 1 g	3, 5 g
Peas	0, 4 g	2, 9 g	3, 3 g
Asparagus	0, 3 g	1, 6 g	1, 9 g
Baked potato with skin	0, 6 g	1, 9 g	2, 5 g
Raw cauliflower	0, 3 g	2, 0 g	2, 3 g

The following are the amounts of fiber found in 100g of fruit:

Food (100g)	Soluble fiber	Insoluble fibers	Dietary fiber
Avocado	1, 3 g	2, 6 g	3, 9 g
Banana	0, 5 g	1, 2 g	1, 7 g
Strawberries	0, 4 g	1, 4 g	1, 8 g
Tangerine	0, 4 g	1, 4 g	1, 8 g
Prune with peel	0, 4 g	0, 8 g	1, 2 g
Pear	0, 4 g	2, 4 g	2, 8 g
Orange	0, 3 g	1, 4 g	1, 7 g
Apple with peel	0, 2 g	1, 8 g	2, 0 g

The fiber content and viscosity will depend on the maturity of the vegetable. Thus, the more mature, the greater the amount of certain types of soluble fibers, such as cellulose and lignin, while decreasing the content of another type of soluble fiber, pectin.

The amount of total dietary fiber consumed daily should be approximately 25g, according to the World He alth Organization (WHO), and the ideal amount of soluble fiber that should be ingested should be 6 grams.

Soluble fiber food supplements

Dietary fiber supplements can be used when it is not possible to consume the amount of fiber needed per day and achieve the same benefits. Some examples are Benefiber, Fiber Mais and Movidil. These fibers can be found in capsules and powder, which can be diluted in water, tea, milk or natural fruit juice, for example.

Difference between soluble and insoluble fibers

Soluble fibers are those capable of being dissolved in water, forming a gel, which makes them stay longer in the stomach and intestine, promoting a greater feeling of satiety and regulating sugar and cholesterol levels. In addition, this type of fiber is fermented by the bacteria present in the intestinal microbiota, which helps to reduce inflammation and, consequently, prevent gastrointestinal diseases.

On the other hand, insoluble fibers are those that do not dissolve in water and are not completely metabolized by the intestinal microbiota. fight constipation. Learn more about insoluble fiber.

Thus, to maintain the he alth of the organism as a whole, it is essential that foods rich in soluble and insoluble fiber are consumed on a daily basis.