Foods With Soluble Fiber – Fiber is a non-nutritious substance that offers very important benefits to the body. Fiber is said to be a non-nutritious substance because it cannot be absorbed by the body. Even so, fiber functioning is very important in the body. There are two types of fiber that are important in the body, one of which is a water soluble fiber. Water soluble fiber will draw water to the intestine so that it can regulate the texture of the stool and smooth bowel movements.
In addition, this fiber can help you feel fuller and also lower cholesterol and blood sugar levels. There are so many benefits, right Therefore, do not let your lack water soluble fiber from various types of food. What are some foods that contain high in soluble fiber?
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Foods With Soluble Fiber
Oats
100 Grams of dried oats contain 10 grams of total dietary fiber. It is divided into 5.8 grams of insoluble fiber and 4.2 grams of soluble fiber, and 3.6 of which are beta glucans. Beta glucans also give the oats a distinctive creamy texture.
Beta glucan is a form of soluble fiber associated with decreased bad cholesterol and increased blood sugar control. An estimated 3 grams of beta glucan oats per day can reduce the risk of heart disease.
Sweet potato
Sweet potato is one of Foods With Soluble Fiber. Sweet potatoes contain high fiber and almost half are soluble fibers. Sweet potatoes are rich in potassium, beta carotene, B vitamins and fiber.
Consumption of sweet potatoes can support the release of satiety hormones in the intestine. This can help reduce overall appetite. Sweet potatoes are also rich in antioxidants that prevent damage from free radicals in the body.
Black beans
Black beans contain pectin, a form of soluble fiber that becomes gummy in water. This can delay gastric emptying and make you feel full for longer.
Lima Beans
Lima Beans, also known as peanut butter, are large, flat, yellow-white beans. They mainly contain carbohydrates and proteins as well as less fat. They are lower in total dietary fiber than black beans, but their amount of soluble fiber is almost identical. Lima beans also contain pectin soluble fiber, which is associated with a decrease in blood sugar spikes after eating.
Raw lima beans need to be soaked in water for at least 10 minutes to release toxic substances. However, canned beans should not require soaking.
Soluble fiber content: 5.3 grams per three-quarters of a cup (128 grams) of lima beans.
Red beans
Red beans are not only delicious to include in the addition of soup, even served in the form of ice remains delicious. At 133 grams of red beans or about 3/4 cup of cooked red beans can contain as much as 3 grams of soluble fiber.
Red beans are the best source of foods high in soluble fiber, especially soluble fiber pectin forms.
The good news is, it’s not just the soluble fiber you’ll get from red beans. It turns out that red beans contain many minerals that the body needs. Starting from folate, iron, copper substances, manganese, potassium, vitamin K1, to phosphorus.
Avocado
Avocados are a good source of saturated fat, potassium, vitamin E and dietary fiber consumed at this time.
Broccoli
The high amount of soluble fiber in broccoli can support your gut health by feeding good bacteria in the colon.
Radish
The most nutrients in turnips are potassium, followed by calcium and vitamin C as well as K. These root vegetables are great for being an addition to your fiber.
Carrot
Approximately 128 grams of carrots contains a total fiber of 4.6 gr and 2.4 gr of the total weight is water soluble fiber. In addition, carrots also contain potassium, beta carotene, and antioxidants that are good for the health of the body.
Thank you very much for reading Foods With Soluble Fiber, hopefully useful.
