Dietary fiber is a type of carbohydrate found in plants. It’s indigestible by the human body and helps maintain intestinal health.

Types of Dietary Fiber

Dietary fiber can be divided into two types: soluble and insoluble.

Soluble Fiber Benefits

• Soluble fiber has many benefits. It slows down the emptying of food from the stomach, making us feel fuller and less likely to snack unnecessarily.
• It also prevents blood sugar from spiking, which is helpful for weight loss.
• It also helps lower cholesterol and serves as food for beneficial intestinal bacteria. It aids bowel movements, softens stool, and maintains normal intestinal motility.

Which foods can provide us with abundant soluble fiber to prevent constipation from affecting our weight loss efforts?

Black Beans

Black beans are a good source of dietary fiber. One cup (172g) of black beans contains approximately 15g of fiber, which meets 40% to 60% of the recommended daily fiber intake. Of this 15g, 7.2g is water-soluble.

This type of fiber becomes viscous when it comes into contact with water, which helps food digest longer in the stomach, preventing hunger and allowing for better absorption of nutrients.

Pendulum Beans

Pendulum Beans are much larger than black beans or other common legumes. One cup (188g) of Pendulum Beans contains approximately 13.2g of fiber, of which approximately 7g is water-soluble.

This type of fiber is believed to help control blood sugar levels after meals, preventing a spike in blood sugar levels. However, Pendulum Beans should not be eaten raw, as they contain toxins. Therefore, it is recommended that they be cooked before consumption.

Avocado

In addition to containing high levels of monounsaturated fatty acids, vitamin E, and potassium, avocados are also rich in dietary fiber. One average-sized avocado contains approximately 13.5g of dietary fiber.

Approximately 4.2g of this fiber is water-soluble. Furthermore, compared to other fiber-rich foods, avocados contain fewer antinutrients that can interfere with nutrient absorption, such as phytic acid and oxalate, which can affect mineral absorption.

Sweet Potato

Considered a detoxifying food, sweet potatoes are rich in B vitamins, beta-carotene, potassium, and dietary fiber. Eating a medium-sized sweet potato can provide four times the recommended daily intake of vitamin A.

As for dietary fiber, one cup (133g) of sweet potatoes contains approximately 4g of fiber, about half of which is water-soluble. This fiber promotes intestinal health, helps us feel fuller more easily, and is also effective for bowel movements.

Broccoli

Broccoli, a cruciferous vegetable, contains a high amount of vitamin K, which supports bone health. Broccoli is also a good source of folate, potassium, vitamin C, and dietary fiber. One cup (91g) of broccoli contains approximately 2.37g of dietary fiber.

Half of this fiber is water-soluble, which serves as a food source for beneficial intestinal bacteria, allowing them to maintain good intestinal health.

Carrots

Carrots, a versatile addition to various dishes, are rich in beta-carotene, just like sweet potatoes. This beta-carotene is converted into vitamin A, which protects the eyes, in our bodies.

Carrots also contain a high amount of dietary fiber. One cup (128g) of carrots contains approximately 4.6g of fiber, 2.4g of which is water-soluble.