Soluble fiber is a type of fiber found mainly in fruits, cereals, legumes and vegetables and dissolved in water, these form a mixture of viscous consistency in the stomach, which increases the feeling of satiety, as food stays longer in it.
In addition, soluble fibers help to avoid stresses, as they attract water when necessary, moisturizing and softening the hair, facilitating the work of the intestines.
- Foods contain soluble and insoluble fiber.
- The amount of fiber and other fibers that vary.
- So it’s important to vary food and have a balanced diet.
The benefits of soluble fiber include
Soluble fibers are easily fermented by colon bacteria, which adjusts pH and, in the end, inhibits the bacterial conversion of bile acids into secondary compounds with cancerous activity, so it is thought that this type of fiber can protect against the development of colon cancer. .
The following table reflects the amount of soluble and insoluble fiber and the totals contained in certain foods:
The content and degree of viscosity of the fiber will depend on the degree of maturity of the plants, however, the more mature they are, the greater the certainty of certain types of soluble fibers, such as cellulose and lignin, at the same time. other type of soluble fiber, pectin.
The total amount of dietary fiber consumed per day should be about 25 g, according to the World Health Organization (WHO), so the ideal amount of soluble fiber to be ingested should be 6 g.
Fiber supplements can be used when it is not possible to consume the necessary amount of fiber daily; These offer the same benefits. Some examples of Optifibre, Metamucil, Bioflolac, Benefiber, Fiber Chiacaps, Simple Fiber and Fiber Good.
These fibers can be purchased in capsules or octopus, which can also be diluted in water, provided with the yoke of natural fruits or even added to the food.