Soluble fibre: the type of fibre that absorbs water and forms a soft gel in your gut during digestion.
Why soluble fibre matters
Because it forms a gel, soluble fibre slows down digestion.
How it helps:
- MedlinePlus notes research showing that soluble fibre helps lower cholesterol, which may help protect your heart.
- Slower digestion also means sugar from a meal reaches your blood more gradually, which is why fibre-rich foods are recommended for people with diabetes or prediabetes.
- It can help you feel full for longer too.
- For some people it eases constipation.
Soluble fibre in Indian food
Good sources in Indian kitchens include:
- barley (jau), dals, rajma, chana and peas
- oats, nuts, and seeds such as alsi
- some fruits and vegetables, like apples and carrots
Try adding barley to soups, having a katori of dal with every meal, or mixing ground alsi into your atta for rotis. Increase slowly and drink enough water so your gut has time to adjust.
Is soluble fibre on a report?
Soluble fibre isn't measured on a lab report, but over time its effects can show up in your lipid profile (especially LDL cholesterol) and blood sugar results.
The first call is free
Tell Puja what's going on and she will tell you honestly whether she can help.
Checked against: MedlinePlus Medical Encyclopedia: Soluble vs. insoluble fiber. General information, not medical advice.
Related words
FibreInsoluble fibreLDL cholesterolGlycemic indexSatietyPrebioticsMethi waterTotal cholesterolIBS (irritable bowel syndrome)Bloating
Foods to read about
Barley (Jau)Rajma (kidney beans)Flax seeds (Alsi)Apple (Sev)Carrot (Gajar)
Where it comes up
A question about Soluble fibre?
Send Puja a message. On a free call she looks at your reports and your plate with you, and says what to change.
Questions go to WhatsApp. Prefer to call? +91 88826 96344