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Highest Soluble Fiber Foods

Soluble fiber foods is an important part of our diet as it helps in preventing several health issues. Given below is a list of highly soluble fiber foods that are a mandatory for a healthy diet.
Smooth functioning of body is a result of proper nutrition. It provides the body with prescribed amount of vitamins and minerals, keeping it healthy and strong. Making smart food choices, is the only way of ensuring that your body gets adequate nourishment. In the list of important nutrient for the body, soluble fiber foods is the easiest to get as most of the food items contain it. Let's see why it is important for our body.

A fast paced life, leaves little room to think about what we eat and what it does to our body. The results of this neglect are lifestyle disorders such as diabetes, cardiovascular issues and other dysfunctions. Prevention is always better than cure. Thus, a bit attention is all that our diet needs to help avert these life-threatening risks. High fiber foods play a crucial role in dealing with several health problems. However, there are two types of fibers, namely, insoluble fiber and soluble fiber. Soluble fiber is broken down to form a gel like substance in the digestive system and flushed out along with the waste. This type of fiber is known to stick to bile salts and wash them out, which lowers of blood cholesterol.

List of Highly Soluble Fiber Foods
  • Cereals
  • Psyllium husk
  • Oat bran
  • Brown rice
  • Green plantain
  • Artichoke
  • Lima beans
  • Kidney beans
  • Brussels sprouts
  • Squash
  • Asparagus
  • Broccoli
  • Onions
  • Carrots
  • Blackberries
  • Orange
  • Grapefruit
  • Apricots
  • Mango
  • Prunes
  • Pasta and noodles
  • Barley
  • Fresh white breads
  • Rice cereals
  • Flour tortillas
  • Quinoa
  • Cornmeal
  • Potatoes
  • Carrots
  • Yams
  • Sweet potatoes
  • Turnips
  • Rutabagas
  • Parsnips
  • Beets
  • Squash and pumpkins
  • Mushrooms
  • Chestnuts
  • Avocados
  • Bananas
  • Applesauce
  • Papayas
  • Walnuts
  • Apples
  • Flax Seeds
  • Peaches
  • Gooseberries
  • Cranberries
  • Pears
  • Beets
Other than these, list of high fiber foods includes almost of the vegetables and fruits. Including a lot of fresh raw vegetables (roughage) in meals, makes you feel stuffed very easily. Thus, it prevents you from overeating and fights issues related to obesity. Experts believe that fiber reduces the risk of colon cancer as it cleanses the system.

Benefits of a Fiber Rich Diet

Soluble fiber is known to absorb essential nutrients from the small intestine. Due to its water absorbing tendency, it keeps the stool soft making it easy to pass. This helps in relieving constipation and brings about bowel regularity. Soluble fiber foods also increase bowel friendly bacteria. They reduce cholesterol and triglycerides from the body, thus mitigating the risk of disorders related to liver and heart. As it gives you a feeling of fullness, it prevents intake of unnecessary calories, which helps in fighting obesity. Foods high in soluble fiber remove the excessive blood fats and eliminate the toxins. They maintain energy balance of the body by retarding the process of intestinal absorption of sugar. This aids in keeping the blood sugar levels of the body at normal, maintaining production of insulin.

Low intake of soluble fiber foods can lead to several health issues such as constipation, colon cancer, irritable bowel syndrome, diverticulitis and hemorrhoids (piles). Salads are the biggest source of soluble fiber foods. Healthy body is a reflection of healthy diet. Consuming soluble fiber on a regular basis can help you prevent several health issues. If you have a history of diabetes or heart disease in your family, including fiber in your daily diet can go a long way. Drinking 8 - 10 glasses of water and following an exercise routine is the ideal way to stay fit for a lifetime.
By Mukta Gaikwad
Last Updated: 10/3/2011
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