What is soluble fibre?
Soluble fibre is a plant food component that dissolves in water forming a viscous material.
What it does:
- Makes you eat less – the soluble fibre gel slows down the passage of food through the stomach, making us feeling full for a longer time after a meal.
- Lowers the risk of heart attacks or strokes – the principal reason for those diseases is having a high cholesterol level. The cholesterol in excess accumulates on the inner walls of blood vessels, causing them to gradually narrow. The narrowing develops into a full blockage in the form of a heart attack or stroke. Soluble fibre in the diet reduces cholesterol levels in the blood, decreasing this risk.
- Controls blood sugar level – soluble fibre also slows down the absorption of glucose into the blood stream, stabilizing blood sugar levels. This reduces insulin necessities, being especially helpful for people suffering from diabetes. These people, however, should carefully monitor their fruit intake, as fruits are not only rich in fibre, but also in sugars.
Good sources of soluble fibre are:
- legumes (peas, kidney beans, lentils)
- oatmeal and oat bran
- brown rice, barley
- pectin-rich fruits, like citrus fruits, apples and pears
- carrots
- broccoli