Amazing fiber rich foods that lower cholesterol and easy ways to get more of it in your meals
Health and wellness are an essential part of a person’s life. When an individual enjoys perfect health, they can live their life to the fullest. Through simple tips, tricks, and knowledge, you can consume a healthy diet and fulfill your dietary needs and create holistic wellness.
An Integrative Nutrition Health Coach, philanthropist, and transformation master, I strive to help people live fitter lifestyles to make the most of each day. I am the founder of all natural gut wellness range of products – GUTAVATAR, and founder of INUEN.org an online nutrition school. Let me share how soluble fiber is important in your diet and how it can keep your gut healthy.
What is soluble fiber?
Soluble fiber is the one that draws water into your gut. These fibers help to support your regular bowel movements and also assists in softening your stools. Thus, the intake of these soluble fibers can help to keep you healthy in the long run.
How soluble fiber lowers cholesterol:
Soluble fibers are fantastic for the body as they help to lower cholesterol as well. These fibers bind the cholesterol to the small intestine. Once the particles come inside the small intestine, the fiber attaches to the cholesterol particles, thus, preventing them from entering the bloodstream and stops them from further entering the other parts of the body. On the contrary, the cholesterol exits the body through the feces. Hence, they leave your body, and any harm is prevented.
What should my daily fiber goal be if I have high cholesterol?
The daily fiber goal intake could be about five to ten grams or more of soluble fiber. This can help to reduce the cholesterol absorption into your bloodstream and reduce your LDL cholesterol. If you ensure plenty of intake of foods rich in soluble fibers in your diet daily, then you might be able to reach your daily intake goal.
Good sources of soluble fiber:
Most of the plants contain some of every kind of fiber. Certain foods have a very high level of soluble fiber, such as apples, whole grains, citrus fruits, barley, broccoli, oats, dried beans, peas, strawberries, potatoes, rice bran, and oat bran. Moreover, even seeds, cereals, and the skins of many vegetables and fruits contain insoluble fiber. Let us look at the foods that can provide you insoluble fiber for your intake:
Black beans are power-packed with pectin, which is a form of soluble fiber. It becomes gummy-like when in water. This can make you feel fuller for a longer time and delay emptying of the stomach as well. This provides your body more time for absorbing nutrients. Furthermore, black beans are also rich in iron and protein, almost fat-free, and low in calories.
Some people love to have Brussel sprouts, and let us tell you that it actually could be advantageous for you. This vegetable is packed with minerals and vitamins and many cancer-fighting agents as well. Brussel sprouts are an excellent source of fiber and can be utilized to feed beneficial gut bacteria. These produce vitamins B and vitamin K and the short-chain fatty acids, too, that support the lining of your gut.
Generally, avocados originate from Mexico, however, they have gained worldwide popularity and south of India is growing them too. The most common type is Haas avocados. They are a great source of dietary fiber, potassium, vitamin E, and monounsaturated fats. One avocado usually packs about 13.5 grams of dietary fiber. It is rich in both insoluble as well as soluble fiber. Compared to other popular sources of fiber, they contain a lesser amount of antinutrient phytate and oxalate. This can reduce the mineral absorption too.
A famous saying said it right about apples that it keeps the doctor away. So, trust this traditional saying right away and start having your apple daily. It is the most commonly eaten food around the world. Some of the varieties of apples can be sweet, while some can be sour, mainly green apples. The possibilities of many chronic diseases can be reduced if you eat this fruit. Apples are packed with minerals and vitamins and are a great source of pectin, a soluble fiber. It can improve your gut function as well as reduce the risk of heart disease.
Flax seeds are yellow, golden, or brown seeds that are also known as linseeds. They are very versatile and noursishing and can be used in your cereals, bread, or smoothies. You can crush them in a mixer and add them to your salads or shakes. They are one of the best-said sources of omega-3 fats in plant-based sources. Just sprinkle them over your porridge and reap the benefits. One of the options could be to soak your flax seeds overnight, as this allows you to combine the soluble fiber with water overnight and form a gel which may aid digestion. So, you can soak these seeds in water at night and have them in the morning, which might relax your stomach.
Sunflower seeds are a good source of nutritious snacks and can be purchased from the store already shelled, which will reveal the yummy sunflower heart. They contain about 3 grams of dietary fiber and are rich in protein, magnesium, iron, selenium, and monounsaturated and polyunsaturated fats. These are tasty, and you can add them to your salads for a crunchy taste.
If you are fond of the famous chocolate brand “Fererro Rochers,” then you might like to have hazelnuts as well. These nuts are delicious and yummy. They can be eaten roasted as well as raw. However, the flavor is stronger when they are roasted. They are also used in spreads and chocolate bars as an ingredient. Hazelnuts contain about 3 grams of dietary fiber per one-fourth cup, approximately one-cup of which is soluble.
Guavas are an excellent option for fruit. One guava packs about 3 grams of dietary fiber, approximately 30% of which is soluble fiber. This power fruit has been shown to reduce total cholesterol and lessen blood sugar in healthy people. This might be due to the soluble fiber pectin, which delays the sugar absorption.
If you are thinking of adding oats to your daily breakfast, it might be a great idea as they are good for you as far as dietary fiber is concerned. They are said to improve blood sugar control as well as reduce the risk of heart disease. Oats contain beta-glucan, which is a form of soluble fiber that is linked with reduced bad cholesterol.
Whole grains are good sources of soluble fiber, so eat more of these:
The easiest and the simplest form of soluble fiber are whole grains. So, if you want a simple way out, you can choose whole grains for completing your soluble fiber intake. This will help you to lower your cholesterol and improve your digestion too. Whole grains have other health benefits as well because they are good for the heart, reduce inflammation and blood pressure as well.
For receiving more knowledge and information about what is right for your health, we have a variety of programs and coaching at Institute for Integrative Nutrition and entrepreneurship. We provide 24/7 access to learning resources, including Business Libraries, Reference, and Dietary Theory. With our curriculum, you will be able to learn about the more complex health topics as well.
With proper knowledge on gut health, digestive issues, inflammation and anti-inflammatory eating, stress management, dietary choices, yogic breathing, meditation, adrenal health, and much more, you will be able to make the right decisions in maintaining your health and wellness. When you make the right lifestyle choices, you can ensure good health for yourself and enjoy your life to the fullest!