healthy nutrition

Soluble fiber: examples of low carb foods

What is soluble fiber? As their name suggests, this fiber is water-soluble and can be broken down by bacteria in the intestine. They’re mostly found in fruits and vegetables, while insoluble fiber is mostly found in whole grains, mushrooms, nuts, and legumes. Many soluble fibers are referred to as “viscous” because they form a gel-like substance in the digestive tract and thus enable better absorption of nutrients. They also slow down the absorption of glucose and keep blood sugar stable. Soluble fiber can also lower blood cholesterol and promote colon health. In this article, you can learn all about the fiber in foods.

Soluble fiber in foods: The best sources of soluble fiber include flea seeds, flax seeds, chia seeds, beans, peas, oatmeal, berries, apples, and some non-starchy vegetables like Brussels sprouts, okra, and asparagus.

Types of soluble fiber

half a grapefruit contains 1 g of soluble fiber

There are four types of soluble fiber that you may have heard of: 1) pectins (e.g. in fruit, vegetables and legumes) 2) beta-glucan (e.g. in oatmeal and the konjac root, from which Shirataki noodles are made) 3) vegetable gums such as seaweed extracts (e.g. carrageenan, agar-agar) and seed slime (e.g. guar gum, locust bean gum) and 4) inulin (e.g. in chicory, Jerusalem artichoke tuber and onions). Inulin is also becoming increasingly popular as a food additive, for example in protein bars.

Soluble Fiber Health Benefits

Soluble fiber is good for digestion

1. Good for digestion – Soluble fiber, especially the “gel-forming” type, passes through the intestines more slowly, thus lowering the body’s glycemic response to carbohydrates. They serve the “good” intestinal bacteria as food and activate digestion in a natural way. The nutrients are completely absorbed in the intestine.

2. Good for your blood sugar – There is evidence that soluble fiber stimulates the release of a glucose-regulating hormone called GLP-1. This effect has been linked to bacterial fermentation in the colon.

difference between soluble and insoluble fiber

3. Good for intestinal health – A diet rich in fiber is very important, especially for the beneficial bacteria in the intestines. They produce enzymes, valuable short-chain fatty acids that are difficult to get through food, and other helpful ingredients that keep the digestive system functioning properly.

4th. Good for heart health – The consumption of soluble fiber is linked to lowering the level of cholesterol in the blood. And normal cholesterol levels reduce the risk of cardiovascular disease.

Soluble fiber in low carb foods

Good soluble fiber sources are oatmeal and beans, but there are other options for people who are careful about their carbohydrate intake. Even if you are on a low carb diet, the following foods can increase your fiber intake.

1. Flax seeds and chia seeds – Both seeds are high in fiber, including soluble fiber, while also being very low in starch or sugar.

Psyllium husks are high in soluble fiber

2. Flea seeds – Psyllium husks are offered as a digestive aid because they are rich in soluble fiber. The seed coats of the Plantago indica plant are also a real miracle cure for gastrointestinal problems such as diarrhea, constipation and flatulence.

Non-starchy vegetables are allowed on a low-carb diet

3. Some non-starchy vegetables – Non-starchy vegetables are allowed in the low-carb diet. For example, 100 grams of cooked Brussels sprouts has 2 grams of soluble fiber, and a serving of asparagus has almost the same amount. Okra, beets, carrots, and artichokes are also low-carb vegetables that are high in soluble fiber.

Black soybeans contain more protein and fewer carbohydrates

4th. legumes – Most of the fiber is in legumes. But peas, lentils and beans also contain a lot of carbohydrates, which is very important for low-carb people. However, it is worth adding a small amount of these high fiber foods to your diet. Much of the starch in white beans and chickpeas is called resistant starch, which does not increase blood sugar and has a positive effect on the intestinal flora. The other part of starch is slowly digested starch, which helps us feel full longer.

Soybeans and edamame are examples of foods that contain soluble fiber

If you want to avoid the higher carb types of beans, you can use soybeans, which are very low in starch but high in soluble fiber. Black soybeans, for example, contain more protein and fewer carbohydrates than yellow soybeans.