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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 has a very important function in the body. There are two types of fiber that are important in the body, one of which is water soluble fiber. Soluble fiber will draw water into the intestines so that it can adjust the texture of the stool and smooth bowel movements.
Plus, this fiber can help you feel fuller and also lower cholesterol and blood sugar levels. There are so many benefits, aren't there? Therefore, do not let you lack soluble fiber from various types of food. What foods are high in soluble fiber?
1. Black beans
Black beans are a rich source of fiber. Black beans contain pectin, a form of soluble fiber that can make you feel fuller longer while giving your body more time to absorb nutrients. Each 1/4 cup or about 129 grams of black beans contains 5.4 grams of soluble fiber.
2. Carrots
Carrots, which are famous for eye health, are found in vegetables high in water soluble fiber. Apart from being high in fiber, the crunchy texture of the carrots and the sweet taste is accompanied by beta carotene, potassium, and antioxidants that are good for the body.
A cup of chopped carrots or about 128 grams of carrots contains a total of 4.6 grams of fiber. 2.4 grams of this fiber is the water soluble fiber content.
Like other water soluble fibers, the soluble fiber in carrots can help lower blood sugar levels and slow down the digestion of sugars and starches.
Reporting from the Todays Dietitian page, this soluble fiber can lower bad cholesterol (LDL) levels by regulating the production of short chain fatty acids.
3. Broccoli
Who doesn't know this healthy dark green vegetable? Broccoli is a vegetable that is also high in vitamin K, folate, potassium, and vitamin C. Not to forget, broccoli is also a food source that is high in water soluble fiber.
The high water soluble fiber in broccoli also functions as a prebiotic, which is a food substance for good bacteria in the large intestine. These bacteria produce beneficial short chain fatty acids, such as butyrate. Butirat can reduce the risk of inflammation in the colon and reduce the risk of colon cancer.
In half a cup of broccoli or about 92 grams of cooked broccoli contains 1.5 grams of soluble fiber.
4. Sweet potatoes
Sweet potatoes are a source of carbohydrates like rice which offers many benefits. Sweet potatoes are rich in potassium, vitamin B complex, and fiber. Sweet potatoes also have a high vitamin A content. Therefore, occasionally replacing staple foods with sweet potatoes can provide many benefits for the body that usually may not have been obtained from other staple food sources.
More than half of the fiber content in one sweet potato is a type of water soluble fiber. The water soluble fiber in sweet potatoes is very important for weight control.
The more you eat, the greater the hormone release that occurs in response to a sign that the intestine is full. The emergence of this hormonal response makes your appetite decrease and you can control your weight. The soluble fiber content is 1.8 grams for every 150 grams of sweet potato.
5. Red beans
Red beans are not only delicious to add to soups, they are even delicious served on ice. Reported on the Healthline page, in 133 grams of red beans or about ¾ cup of ripe red beans can contain 3 grams of water soluble fiber.
Kidney beans are the best source of foods high in soluble fiber, especially the soluble fiber form pectin.
The good news is, it's not just water-soluble fiber you'll get from kidney beans. It turns out that red beans contain many minerals that the body needs. Starting from folate, iron, copper, manganese, potassium, vitamin K1, to phosphorus.
6. Oats
Oats are one of the most versatile processed wheat seeds. Oats can be used as a breakfast cereal (oatmeal), can be made in cakes, mixes smoothies , and in bread.
Not only easy to process, oats are also rich in water soluble fiber. Oats contain beta-glucans, a form of soluble fiber that can help lower LDL cholesterol (bad cholesterol) and increase the body's ability to control blood sugar. It is estimated that consuming 3 grams of beta-glucan a day can reduce the risk of heart disease.
100 grams of dry oats contain 4.2 grams of soluble fiber, of which 3.6 grams is the form of beta-glucan soluble fiber.
7. Apples
This fruit that has a crunchy texture also contains high soluble fiber. Apples are rich in important antioxidants, namely flavonoids. These antioxidants can not only reduce the risk of cancer, hypertension, and diabetes, but are also very beneficial for the digestive system.
One medium apple contains 1 gram of soluble fiber. Apple's water-soluble fiber can also reduce the risk of heart disease and blood vessel disorders thanks to its ability to bind cholesterol in the blood.
8. Flaxseed
Flaxseed or flaxseed has a dense nutrient content. It's no wonder that flaxseed is often added in smoothies , bread, or cereal. One tablespoon of flaxseeds can add 3.5 grams of fiber and 2 grams of protein in your diet. Not only that, flaxseeds are also a good source of plant-based omega-3 fats for the body.
Each tablespoon of flaxseed contains 0.6-1.2 grams of soluble fiber. To help improve digestion, soak the flaxseed overnight before eating so that the soluble fiber combines with the water to help the gel improve digestion.
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