What Is Soluble Fiber? How Does It Help In Overall Health ?

Soluble fibre

You’ve probably perceived that consuming a lot of fiber is a good thing, but are you aware that there’s more than one type of dietary fiber?

Soluble and Insoluble Fiber and experts mostly focus on the Insoluble form of fiber sure of its N number of Health Benefits.

Many foods contain soluble fiber but few are considered as super foods as they rich source of soluble fiber, and one of them is Chia Seeds.

Below article, you will read more about chia seeds and its role in the body in the form of soluble fiber.

Here’s A Quick Guide To Boost Your Intake

Soluble Fiber Foods

Soluble fiber means which increases its size when dissolving in water. A lot of soluble fiber is referred to viscous, which permits it to form a gel.

This tends to direct the speed of digestion, maintain blood glucose, and allow better absorption of nutrients. Soluble fiber has also been known to decrease blood cholesterol. Also, soluble fiber is mostly fermentable, which contributes to colon health and overall bodily health.

One famous study showed that for each additional 10 grams of daily soluble fiber eaten, participants had a 4% decrease in belly fat over a five-year period.

What Are The Types Of Soluble Fiber?

There are four types of soluble fiber in nature you might hear about:

1) Pectins (such as present in some fruits, some vegetables, and also legumes)

2) Beta-glucan (present in some grains such as oats and in the tuber from which shirataki noodles are made)

3) Naturally-occurring gums that are in some seaweed (carrageenan) and some seeds (guar, acacia, locust bean)

4) Inulin, such as is in chicory, Jerusalem artichokes, and onions.

Below Are The List Of Foods That Contains Soluble Fiber

Whole Grains

Whole Grains

Make your diet rich in whole grains at least 50% of it. You can find whole-grain versions of rice, bread, cereal, flour and pasta at most grocery stores. Generally, whole grains are rich in soluble fiber.

Below are few whole grains

  • Barley
  • Brown rice
  • Buckwheat
  • Bulgur (cracked wheat)
  • Millet
  • Oatmeal
  • Popcorn
  • Whole-wheat bread, pasta or crackers

Vegetable Sources

vegetable Sources

Below are healthy vegetable foods that are high in soluble fiber

  • Black Beans
  • Lima Beans
  • Sweet Potatoes
  • Broccoli
  • Turnips
  • Carrots
  • Cabbage
  • Asparagus
  • Onions
  • Sunchokes.



Fruits often have a significant amount of soluble fiber than vegetables. You can see below.

  • Apples
  • Pears
  • Oranges and other citrus fruits
  • Avocados
  • Pears
  • Figs
  • Guavas
  • Apricots.
  • Banana

Beans And Legumes

Beans and Legumes provide the most soluble dietary fiber per serving.

  • Lima beans
  • Baked beans
  • Kidney beans.

Seeds And Also Nuts

Most nuts contain some soluble fiber, though it won’t add up quickly because your portion size is typically small.

  • Pumpkin seeds
  • Sunflower seeds contain roughly twice as much soluble fiber per portion and are a healthier snack than most.
  • Flaxseed
  • Chia seeds.

How Much Soluble Fiber A Person Can Take in A Day?

Soluble fiber doesn’t have an exact set of recommendation; instead, it’s part of the overall fiber requirement you need on a regular basis. If you have even 5 to 10 grams of soluble fiber a day, it can be beneficial for every individual based on their health, this is known by a famous study.

Note: Among all the soluble fiber foods lists Chia Seeds are mainly focused or consumed in a large amount as it has a number of health benefits.

What Is A Chia Seed?

Chia Seed

Chia seeds (Salvia hispanica) which are derived in Mexico is well called for its medicinal benefits and also for the nutritional values that it provides.

Chia seed is well known for its omega-3 fatty acid content, fiber, protein, antioxidants properties and also calcium.

What Are The Health Benefits Of Chia Seeds?

Since chia seeds are so rich in different types of nutrients, it is noticed that consuming chia seeds on a daily basis can be helpful for health in a lot of ways.

Chia seeds have become famous in the past few years. Therefore, the health uses of chia seeds are as follows.

1) Slows Down Ageing

Slow Down Ageing

These seeds are well known to have a lot of health and beauty benefits. It is specified that these seeds can lessen the process of ageing.

Also, chia seeds have been absorbed to support the natural radiance of the skin.

They contain a large number of anti-oxidants properties which is why they support a lot in fighting the free radicals. Therefore, it aids in treating any damage to the skin and prevents premature ageing.

2) It Prevents Constipation


Chia seeds are charged with fibers, especially soluble fiber. Chia seeds when combined with water, obtain a gel-like texture. This, in turn, helps in the daily movement of your bowel and stool.

Because it helps in the easy and daily movement of bowel, it alleviates the individual’s problem of constipation.

Many popular studies in 90’s have also shown that consumption of chia seeds help in the improvement of digestive health.

3) They Are Rich In Proteins

Chia seeds are rich in protein content. It consists of about 14% more proteins that most of the plants. It also consists of an adequate amount of amino acids that aid in the production of proteins.

Chia seeds being rich in protein content aid in weight loss. It also decreases the appetite by cutting down the intake of thoughts for food by 60%. It also reduces the urge for snacks during night time by 50%. Chia seeds are excellent ingredients for vegetarians.

4) Ensures Strong And Also Healthy Bones

Calcium is one of the essential ingredients that is needed for strong and healthy bones. Chia seeds are generally rich in calcium, which is why their regular intake is suggested for people who are suffering from the deficiency of calcium.

These seeds also contain boron, another important nutrient for bone health. As you know boron aids in metabolising calcium, magnesium, manganese and phosphorous. This, in turn, ensures healthy growth of various bones and muscles.

5) Lowers The Cholesterol Level


Again, the high content of omega-3 fatty acid content in Chia Seeds can be attributed for its ability to lower bad cholesterol level in the human body. Therefore, it helps in the prevention of coronary heart diseases.

An existence of monounsaturated fats in chia seeds aid in lowering cholesterol level of acid. According to Nutrition and Dietetics, chia seed addition in the diet can aid in keeping a check on the cholesterol level.

6) Helps In Weight Loss

Weight Loss

Chia seeds are abundant in the essential composite that supports you in weight loss such as dietary fiber, mild levels of carbohydrates, good protein, and omega-3 fatty acids. These nutritional compound can help you to retain your weight.

Eating more fiber is a standard recommendation for health-conscious eaters, and for a good reason. High-fiber foods can boost your health in a number of ways, and they’re also more likely to be nutrient-dense whole foods as well. Some food is especially high in what’s called soluble fiber, which makes them a critical factor in keeping your heart healthy.

Knowing which foods pack with the most soluble fiber can aid you to keep your blood sugar and cholesterol levels in check.As you read earlier, chia seeds have a lot of health advantages. Chia seed is very versatile. These seeds can be eaten in raw form or soaked in water to form a gel. It is also sprouted like alfalfa sprouts.

They can be taken unprepared, which will give a nut like a flavour. These are also used in salads.Above are all the health benefits of Chia Seeds and you can opt for this soluble fibre regularly at home.

There’s a lot of fibre in these tiny seeds, so if you eat too much at one time, especially if you don’t already incorporate a lot of fibre in your diet, you may face some digestive side effects in the beginning. So please consult your doctor immediately know the better results.

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