Viscous fiber foods

Each and every fruits and vegetables have some viscous fiber, although it varies with the in different foods. If you want to know some vegetable sources then Brussels sprouts is the top of them. It provides 2 grams of viscous fiber in every 1/2-cup serving; sweet potatoes, which supplies 1.8 grams in every 1/2 cup; and each1/2-cup cooked asparaguscontains 1.7 grams fiber. Most of the green vegetables have almost 1 gram of viscous fiber in a serving, but a big carrot contains more than1-gram fiber

If you eat a few apricots with skins, you will get 1.8 grams viscous fiber, a small orange also provides same amount of fiber. Half of a medium size mango contains 1.7 grams fiber. Besides pears, plums, strawberries and grapefruits provides near about one grams of fiber.

Dieticians suggesthaving vegetables like beans, which they call “superstar.” They called so because in every cup of cooked beans contains 12 grams of fiber. Among this fiber, there is 5 grams of soluble fibers. From other type of beans like navy beans and kidney beans, have 4-5 grams of fiber. Other types of beans that provides substantial amount of fiber are-

In our everyday meal we have some dishes made with legumes and lentils which have less amount of helpful soluble although this is the most superior foods that provides lot of soluble fibers. Here is a list of some viscous or soluble fiber rich foods that work as a catalyst in weight loss process. Carrots Brussel sprouts Asparagus Flax seeds Kiwi fruit Tomato Oranges Blueberries Cinnamon Coriander seeds Oregano Romaine lettuce Celery Cabbage Spinach Chili pepper Fennel Cranberries Strawberries Bell peppers Kale Along with these various types of foods,some supplements improve fat burning process, control blood sugar and promote bowel regularity. If you are not comfortable with natural sources of viscous fibers, then ask your physician or you can take supplements that contains pectin, psyllium.

Be cautious while taking these types of viscous fiber as it may lower cholesterol level drastically that can be deadly for your heart. Besides exaggerated intake of soluble fiber sometimes, trigger stomach discomfort. I would suggest you to take whole sources of viscous fiber. Do not take too much fiber, increase your intake gradually otherwise, it may cause gas or diarrhea.

  1. Pinto bean
  2. Lima bean
  3. lentils

In our everyday meal we have some dishes made with legumes and lentils which have less amount of helpful soluble although this is the most superior foods that provides lot of soluble fibers.

Here is a list of some viscous or soluble fiber rich foods that work as a catalyst in weight loss process.

  • Carrots
  • Brussel sprouts
  • Asparagus
  • Flax seeds
  • Kiwi fruit
  • Tomato
  • Oranges
  • Blueberries
  • Cinnamon
  • Coriander seeds
  • Oregano
  • Romaine lettuce
  • Celery
  • Cabbage
  • Spinach
  • Chili pepper
  • Fennel
  • Cranberries
  • Strawberries
  • Bell peppers
  • Kale

Here I am describing breifly about these foods-

Carrots

This good-looking reddish vegetable is great source of fiber. Along with fiber, it contains many nutrients also. If you want to have maximum benefits of it, you should eat baby carrots. Raw carrots can be consumed as snack also. Along with these benefits, plenty of fiber content keeps your bowel movement regular. Carrots is particularly rich with soluble fiber. This vegetable soaks up water from foods elements, which helps to pass slowly through the intestine. It also creates gel like substance in intestine. The slow moving foods through digestive tract helps your body to absorb maximum nutrients of foods. So that your body gets proper nutrition.

Apart from these characteristics, carrots contain LDL cholesterol, which helps to get bad cholesterol out of the body. So it plays a great role in lowering cholesterol level. It keeps heart health well by keeping low blood pressure

To keep you satisfied with small amount of foods carrots plays an effective role. One cup of serving of carrots contains almost 3 grams of soluble fiber, which can fill significant amount of fiber requirement.

Brussels Sprout

It is member of cruciferous family of vegetables. It is not consumed raw like other cruciferous vegetable. A sprout contain 0.7 gram of fiber. It is small in size so you eat many of it. To make a cup of sprout you will need 5-6 sprouts. Almost 53% of fiber, which is found in Brussels sprout, is soluble fiber. This fiber dissolves into water that prevents cholesterol absorption and keeps blood glucose in control. It keeps you feeling full and it is a pre-requisite condition to resist overeating. Raw sprouts contain more fiber than cooked one. Because heat causes lower fiber content. So it is recommended to cook it with shorter cooking process.

Asparagus

This vegetable is very effective to make you cheerful. If you are depressed or your mood is off then asparagus substantially brings changes in your temper. It is loaded with vitamin K and folate, which works as anti-inflammatory and antioxidants. It also contain other nutrients such as vitamin C beta carotene, minerals, vitamin E, manganese, selenium etc. it also contain amino acids and chromium that help to transfer glucose. It is very low in calorie. You can eat asparagus in either way, raw or cooked.

There are varieties of asparagus, green one is from American and England, purple is from French and white one is Spanish. Each cup of asparagus contain 1 gram of soluble fiber. This fiber helps to keep heart health in control, lower blood sugar level and lower chances of diabetes type 2. It also protects you from ageing before time. It keeps your skin fresh and fit. It protects skin any kind damage of skin caused by sunshine. It prevents developing kidney stone. It helps to flush out the toxic element from body.it lowers risk of cancer and improves digestive health.

Although there is no major side effects but some people alleges to have allergy after consuming. Even some people have problem of cold, swelling, breathing trouble etc.

Flaxseeds

Fiber content varies with different types of flaxseeds. Due to processed and whole flaxseed category there is also variation in fiber content. Whole flaxseeds contain more fiber content than processed one. Flaxseeds helps to keep your cholesterol level. If you drink flax seed fiber drink 3 times per day then you will get your cholesterol level lower by 12 percent.    

It contains other essential nutrient called omega-3 fatty acids, which regulates brain function, improves inflammatory condition, and protects heart disease.

Kiwi fruit

Kiwi fruits lower triglyceride levels that helps to protest heart disease. It also lower risk of high cholesterol, constipation, and obesity and blood sugar level. If you want to have benefits of soluble fiber then you have to eat at least 8 grams of fiber. Kiwi supplies almost 9% of this required amount. Kiwi fruits a consumed in different ways such as oatmeal, fruit salad, smoothie etc. 

Tomato

It is a multi-vitamin containing food with various minerals, antioxidants, beta-carotene that lower risk of heart and cardiovascular diseases. It is low calorie and fat free food. It contains both type of fiber. If you consume 100 grams of tomato, you will get almost 1.5 grams of fiber. In this fiber there is mostly insoluble fiber. 14 grams of fiber is recommended per 1000 calories. A 3.5 ounces tomato provides almost 5% of required amount of fiber.

Orange

Orange is full of fiber and loaded with vitamin C. to get most benefit of fiber you have to consume it as raw. If you drink orange juice then you will get less fiber than when you eat raw orange. A raw orange contain 3 grams of dietary fiber. The fiber that contain in oranges slows down digestive process, so the intestine gets more opportunity to collects more nutrients from foods. On the other side it keeps your bowel movement regular. So that there is no chance to remain any toxicant in the body.

Along with these various types of foods, some supplements improve fat burning process, control blood sugar and promote bowel regularity. If you are not comfortable with natural sources of viscous fibers, then ask your physician or you can take supplements that contains pectin, psyllium. 

Be cautious while taking these types of viscous fiber as it may lower cholesterol level drastically that can be deadly for your heart. Besides exaggerated intake of soluble fiber sometimes, trigger stomach discomfort. I would suggest you to take whole sources of viscous fiber. Do not take too much fiber, increase your intake gradually otherwise, it may cause gas or diarrhea.

Rich Sources of Viscous Fiber

Having enough fiber in diet is a healthy choice. There are however two types of fiber. One is insoluble fiber, which is not digestible. It remains unaffected as it moves through our system. The other one is soluble or viscous fiber. Unlike insoluble fiber, viscous fiber dissolves in water. Viscous fiber is linked with numerous health benefits. Adding viscous fiber to diet is worthwhile.

Only plant-based foods contain viscous fiber. Animal-based foods do not contain viscous fiber. Foods that are rich in viscous fiber include oat bran, barley, legumes, oranges, mangoes, apricots, turnips, sweet potatoes, Brussels sprout, asparagus etc. 

While incorporating viscous fiber into diet, it is good to include gradually. Quick move from low-fiber diet to high-fiber diet can cause flatulence, diarrhea, bloating and abdominal cramps. Switching slowly to high fiber food allows our digestive system to adjust. It is good to begin by eating high-fiber food few times a week and then having gradual increase over three-week period.

Viscous Fiber and Weight Loss

In order to lose weight, we need to be in calorie deficit. Number of calories that we consume has to be less than number of calories that we burn. We can regulate both our calorie-intake and calorie burning. If we can avoid overeating, then we can limit our food consumption or calorie intake to the extent that is favorable for weight loss. Anything that helps avoid overeating can contribute to weight loss as well. Fiber is believed to have the desired effect on us, which is to make us feel more satiated and eat less. Research found out that only a particular type of fiber has the effect we want. Studies found out that 39% of fiber treatments enhance our satiety while only 22% of fiber can actually reduce our food intake.

Actually viscous fiber can both enhance our satiety and reduce food intake. The more viscous a fiber is, the more effective it is in reducing both appetite and food intake. Viscosity is about state of being liquid with high level of thickness. We can take honey for example. Viscous soluble fibers such as guar gum, glucomannan, phyllium, beta-gulcan and pectin, thicken in water and form gel-like substance. This gel-like stuff sits in the gut because of which emptying of stomach takes longer. It also takes longer to digest and absorb the nutrients. The outcome is a prolonged feeling of fullness along with significantly curbed appetite, both of which lessen our food intake and contribute positively to losing weight. The other great thing is that weight loss effects of fiber work particularly on belly fat that is linked with various health issues.

 

More Articles on Viscous Fiber

Last update: August 16, 2017 03:19:43 pm

Advertisement
Total Hit :

DMCA.com Protection Status
Daily Calories Calculator