Soluble fiber comes from plant foods and ferments in the large intestine to create short-chain fatty acids. Soluble fiber is very good for the body, although most Americans only get half of their daily requirements. There are many foods you can eat to get soluble fiber, and you should make sure you have at least 20 to 35 grams of it per day. These foods include:
• breads: barley, rye, and oatmeal
• fruits: apples, oranges, grapes, peaches, pears, cranberries, plums, and prunes
• vegetables: carrots, potatoes, sweet potatoes, onions, and beets
• legumes: beans, peas, and soybeans.
Remember that when you choose your foods that they should be low in sugar and salt. It always better to go for the natural fruits and vegetables and grains, rather than the ones that have been extensively processed.
Benefits of Soluble Fiber
Soluble fiber is an important part of a diet for people with diabetes or diarrhea. Soluble and insoluble fiber comes from plants, which does not digest in the stomach like normal foods. Instead, it moves through the digestive system and helps clean it out. Low levels of soluble fiber can cause diarrhea, which is why it is important to get your daily requirement.
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