Fiber is also called roughage and it is very important to consume fiber. Soluble fiber is one of the two parts of fiber. As the name suggests, it dissolves in water forming a gel-like substance. It makes the stool bulkier and softer thus making it easy for the body to excrete. This elimination process also takes out cholesterol out of the body and lowers the risks of heart diseases and sustains improved cholesterol levels. It also delays stomach draining time so that sugar is released and absorbed at a slower rate. It gives time to body to absorb all the essential nutrients from the food which are important for healthier living. This complete process helps body in regulating and retaining blood sugar for those people who are suffering with diabetes. It also aids in keeping cancer away by removing harmful toxins from your system and keeping breast cancer and colon cancer at bay.
It has always been believed that fruits are rich sources of fibers and in actual many fruits are rich in fiber content. The maximum content of soluble fiber is founded in orange, plums, tangerine, apricot, banana, blackberries, dried figs, kiwi and apple. Other fruits like pineapple, peach, cherries, pear etc. contain soluble fiber ranging from 0.2 to 0.6 gram per serving. This fiber is not found in leafy vegetables as expected but vegetables which are known for their rich soluble fiber content are cooked artichoke, cooked green peas, cooked okra and peeled sweet potato. The vegetables with lowest range of this fiber are tomato, cooked green beans, squash and zucchini.
Apart from fruits and vegetables, whole grains are an important source of soluble fiber. Half cup of wheat bran contains as much as 12 gram of soluble fiber. Half cup of cooked barley, three cups of air popped popcorns, three tablespoon of wheat germ and cooked wholegrain pasta also supply this fiber to body in great amounts. Oat, nuts, barley, flax seed and psyllium husk are also rich in soluble fiber. Add the food items rich in soluble fiber in your diet chart and stay healthy.
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