How Do I Get Enough Soluble Fiber?

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  • Written By: Valerie Goldberg
  • Edited By: A. Joseph
  • Last Modified Date: 14 January 2019
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Fiber is an important part of your diet. There are two types of fiber: soluble and insoluble. Soluble fiber can help prevent heart disease, lower your cholesterol and keep your blood sugar levels regulated. If you think that you are not getting enough soluble fiber in your diet, it is important to eat foods rich in this fiber and to take supplements. Some foods that contain high amounts of soluble fiber include oats, carrots, nuts and apples.

Eating the correct foods is one of the cheapest and easiest ways to increase your fiber intake. Oatmeal is a great source of soluble fiber and can easily be eaten for breakfast instead of other options. Apples and carrots make great portable snacks that can be consumed at work or on the go. Don't be so quick to peel your apples, because if you get rid of the peel, you are throwing away soluble fiber that your body needs.


Making small changes to the way you eat can increase your soluble fiber intake. Instead of regular pasta or white bread, eat wheat pasta and wheat bread. Keep nuts in your desk drawer or in your bag so that you can munch on them at work. This can stop you from taking trips to the vending machine, where more fattening foods are available, and it can increase your fiber intake. Instead of eating things such as macaroni and cheese or breadsticks as a side to your meal, replace those foods with parsnips, lentils and peas.

If your doctor is concerned with you getting enough soluble fiber because of a medical condition, you might be instructed to take supplements. Psyllium is one popular type of of supplement. It is available in both capsules and powder form and should be taken in the amount suggested by your doctor. Taking a supplement of this type can help you prevent both constipation and diarrhea if you suffer from irritable bowel syndrome (IBS).

Two other common soluble fiber supplements are methylcellulose and polycarbophil. Both of these supplements are good for your digestive system and can prevent hard stool and straining during a bowel movement. It is always best to speak with your doctor about which type of supplement is best for you, because some can cause painful bloating if they are used in excess.


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