You might be wondering, what exactly is fiber, and more specifically, what is soluble fiber? Let’s review.
Fiber is a type of carbohydrate found in plant-based foods that cannot be digested by the body, often called “roughage”. Fiber can be classified into two types: soluble and insoluble fiber. This week, we will talk about soluble fiber.
Foods that are higher in soluble fiber include nuts, seeds, oats/oat bran, beans, some fruits like apples and citrus fruits, and vegetables. Soluble fiber has been shown to help lower cholesterol levels, aid with blood glucose management, promote satiety (which in turn can help with weight loss goals), and help regulate bowel movements. It does this by forming a gel in our gut when mixed with water. This gel helps bulk up your stool, making foods high in soluble fiber an ideal choice for those struggling with bouts of diarrhea. Studies have shown that eating foods high in soluble fiber can also prevent future flare-ups of several gastrointestinal conditions such as Diverticulosis, Irritable Bowel Syndrome, Ulcerative Colitis, and Crohn’s Disease.
If you have been following a low fiber diet and (per your physician’s direction) have been told to start increasing your fiber intake, the key thing to remember is to start out small. Going from zero to sixty can overload your system, leading to unpleasant symptoms such as gas, bloating, bouts of alternating constipation/diarrhea, and so forth. Here are a few tips on ways to gradually introduce soluble fiber into your diet.
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Keep to cooked fruits and vegetables to start. Cooked produce may be easier to digest.
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Whether you are consuming cooked or raw produce, remove the skin from fruits and vegetables. Once able to tolerate these foods, then try reintroducing those foods with their skin on.
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Find opportunities to add small amounts of soluble fiber sources, such as:
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Add grated vegetables to casseroles
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Add beans to your favorite homemade soups
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Use pureed vegetables or beans instead of cream to thicken up homemade soups
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Sprinkle oats/oat bran on your cereal
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Choose fruit for your nightly dessert
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Bonus tip! When increasing your fiber intake, ensure to drink plenty of water. This will help reduce your risk for constipation.