Soluble fibers are found mainly in fruits and vegetables, and they form a viscous mixture in the stomach that provides a feeling of satiety by making the food stay in the stomach longer, in addition to correcting constipation by regulating the speed of passage of the bolus through the stomach, duodenum and intestine.
The benefits of soluble fibers include:
- Decreased appetite because they take longer in the stomach; Improvement of the intestine because it hydrates the fecal cake, being useful for diarrhea and for constipation; Decrease in LDL and total cholesterol, and triglycerides because it decreases fat absorption from food; Reduces glucose absorption from food, preventing type 2 diabetes; Decreased risk of metabolic syndrome; Decrease the pimples leaving the skin more beautiful because it improves the elimination of toxins from the body.
The soluble fiber in contact with water forms a viscous gel in the stomach and therefore naturally decreases appetite and also ferment in the intestine by regulating the pH, thus positively selecting the type of intestinal bacteria regulating intestinal functioning by increasing the fecal volume.
The content and degree of viscosity of the fiber will depend on the degree of maturity of the vegetable, and the more mature they are, the greater the quantity of certain types of soluble fibers such as cellulose and lignin , while reducing the content of another type of fiber. soluble fiber, pectin.
Foods rich in soluble fiber
Soluble fibers are found mainly in fruits and vegetables, but can also be found in some cereals. The following table shows the amount of fiber in some foods:
| Cereals | Soluble fibers | Insoluble Fibers |
| Oats | 2.55 g | 6.15 g |
| All Bran Cereals | 2.1 g | 28 g |
| Wheat germ | 1.1 g | 12.9 g |
| Corn bread | 0.2 g | 2.8 g |
| White wheat bread | 0.6 g | 2.0 g |
| Cooked noodles | 0.3 g | 1.7 g |
| Cooked white rice | 0.1 g | 0.3 g |
| Corn | 0.1 g | 1.8 g |
| Vegetables | ||
| Broad bean | 1.1 g | 4.1 g |
| Pod | 0.6 g | 1.5 g |
| Brussels sprouts | 0.5 g | 3.6 g |
| Pumpkin | 0.5 g | 2.4 g |
| Broccoli | 0.4 g | 3.1 g |
| Pea | 0.4 g | 2.9 g |
| Asparagus | 0.3 g | 1.6 g |
| Boiled potato, peeled | 0.3 g | 1.0 g |
| Cauliflower | 0.3 g | 2.0 g |
The amount of total dietary fiber consumed daily should be approximately 25g, according to the World Health Organization (WHO), and the ideal amount of soluble fiber to be ingested should be 6 grams.
Soluble fiber food supplements
Dietary fiber supplements can be used when it is not possible to consume the amount of fiber needed per day and achieve the same benefits. Some examples are Benefiber, Fiber Mais and Movidil, which cost between 45 and 80 reais. These fibers can be found in capsules and in powder, which can be diluted in water, tea, milk or natural fruit juice, for example.
