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Soluble Diets

Choosing a soluble diet means choosing a diet which is high in soluble fibers. Soluble fibers, unlike insoluble fibers, absorb water and are held longer in the intestines, causing a full feeling. Insoluble fibers actually rush through the intestinal tract and contain almost no nutrients. Prevent abdominal pain by taking caution and adding soluble fibers into your daily diet slowly over time.

  1. Significance

    • According to an article in the New York Times, "soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease." Soluble fiber is part of the nutrition found in certain vegetables, fruits and grains and is not absorbed or digested. Fiber helps keep intestines running smoothly and flushes the body of disease.

    Benefits

    • Making soluble fiber a part of a daily routine helps stop overeating, since soluble fibers are filling and satisfying. Since it absorbs water, soluble fiber helps stomachs feel full and takes longer for digestion, causing a prolonged period of satisfaction. Fiber has been shown to lower cholesterol, even out blood sugar levels and slow down the rate at which fat is absorbed in the human body. Eating soluble fibers is a practical tactic for lowering daily calorie intake.

    Types of Foods

    • Several high fiber cereals are available at local markets for purchase, or make oatmeal at breakfast for a nutritious meal. Beans are also high in soluble fiber, as are most fruits such as bananas, apricots, blueberries, apples and figs. Vegetables like broccoli, corn and spinach can be added at mealtime to increase soluble fiber in a diet.

    Recommendations

    • Eat whole fruits instead of drinking fruit juice, since peels on apples and a fresh oranges contain high amounts of fiber when compared with their juices. When snacking at night, prepare a plate with a variety of dried fruits such as figs, raisins or apricots, all of which can satisfy a sweet tooth. When shopping for salad items, note that iceberg lettuce has almost no nutritional content. Choose romaine lettuce or spinach as healthier options.

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