Soy Fiber: The Foundation of a Healthy Diet

 Eat more soy dietary fiber. You may have heard of it before. But do you know why fiber is so good for your health?

Predominantly found in fruits, vegetables, whole grains, and legumes, dietary fiber is probably best known for its ability to prevent or relieve constipation. But foods that contain fiber also have other health benefits, such as helping to maintain a healthy weight and reducing the risk of diabetes, heart disease and some cancers.

It's not difficult to choose tasty foods that contain fiber. Find out how much fiber you need, what foods contain it, and how to add it to meals and snacks.


What is the dietary fiber?

Dietary fiber, also known as whole grains or bulk fibrous material, includes the portion of plant foods that cannot be digested or absorbed by the body. Unlike other food components such as fat, protein or carbohydrates that the body can break down and absorb, fiber is not digested by the body. It passes relatively intact through the stomach, small intestine and colon before leaving the body.

Fiber is generally divided into water-soluble soluble fiber and water-insoluble insoluble fiber:

•Soluble fiber. The fibers dissolve in water to form a gel-like substance. It can help lower cholesterol and glucose levels in the blood. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.

•Insoluble fiber. This fiber promotes the movement of substances through the digestive system and increases stool volume, so it is good for people with constipation or irregular bowel movements. Whole-wheat flour, bran, nuts, beans, and vegetables, such as broccoli, green beans, and potatoes, are good sources of insoluble fiber.

The amount of soluble and insoluble fiber in different plant foods varies. For maximum health benefits, eat a variety of high-fiber foods.

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