Soluble fiber is that type of fiber that can dissolve at least partially in water and offers the most benefits for digestive health. Inside the intestines, these fibers bind to the substances responsible for fat. The process is helpful for excreting fat from the body and to reduce the bad cholesterol. This type of fiber is also helpful in reducing the risk of diabetes.
The Harvard School of Public Health has opinion on the importance of dietary fiber and fiber based foods. According to them, both types of dietary fibers, soluble and insoluble, are important for good health. Specifically, soluble fiber can reduce total blood cholesterol levels and may improve blood sugar levels in diabetic patients. This specific type of fiber is found in psyllium seeds, legumes, fruits, some vegetables, barley and oats. Other foods such as nuts and seeds are also found to be rich in soluble fiber. Oatmeal and oat bran are good sources of soluble fiber. Fruits include strawberries, blueberries, apples and pears. Another good source of soluble fibers, legumes, includes beans, split peas and lentils. Normally, foods that are rich in fiber have both soluble and insoluble fibers. Fresh fruits, oats, beans and some vegetables contain lots of soluble fiber. For example, an orange can nearly provide with 3 grams of total fiber. Within it, 1.8 grams are in the form of soluble fiber. Sweeter fruits like mangos contain nearly 3 grams of total fiber, with 1.7 grams in soluble fiber. One-third cup of dry oats can provide with 2.7 grams of total fibers. One-half cup of cooked black, navy or pinto beans contain 1.4 to 2.4 grams soluble fibers among 6 grams of total fiber. Health researchers have suggested that three daily servings of these foods can effectively lower the cholesterol level in human body.
There are no specific dietary reference intake recommendations for soluble fiber. In most cases the recommendations are for fibers in general. Be it soluble or non-soluble. Many experts have recommended on daily intake for soluble fibers. According to their recommendations, a total dietary fiber intake of 25 to 30 grams per day is adequate and 6 to 8 grams i.e. one-forth grams per day should be from soluble fibers.
In reality, soluble fiber doesn’t have an exact set recommendation. The main focus is on overall fiber requirement on a daily basis. It has been observed that if someone has 5 to 10 grams of soluble fiber a day, then it can lower that person’s level of low-density lipoproteins. Lipoproteins are considered bad cholesterol as they harden the blood arteries. The American Department of Health and Human Services has estimated that bad cholesterols can harden the arteries as much as 5 percent. Therefore 5 to 10 grams of soluble fiber a day is important for the body. For health beneficiary purposes, The American Department of Health and Human Services’ Therapeutic Lifestyle Changes (TLC) diet for lowering cholesterol has fixed specific amount just for soluble fiber intake. The TLC diet recommends consuming 10 to 25 grams of soluble fiber each day.
Last update: January 23, 2017 05:05:41 pm