The benefits of soluble fibre for the body

What is the role of soluble fibre in the body?

As the name suggests, soluble fibres are water-soluble.

They include pectins, gums and mucilages.

When they come into contact with liquids, they become viscous and facilitate the passage of waste products.

As a result, they reduce the absorption of fats, bad cholesterol and triglycerides, helping to prevent cardiovascular disease.

They also have the advantage of slowing the absorption of carbohydrates, thus slowing the rise in blood sugar, which is essential in the prevention of type 2 diabetes.

They stimulate the digestive transit less than insoluble fibres, making them gentle on the intestines, reducing digestive discomfort and preventing diarrhoea, while promoting a balanced intestinal flora.

Finally, by slowing down digestion, they prolong the feeling of satiety and therefore allow better weight control.

As they are water-soluble fibres, it is essential to drink plenty of water throughout the day (at least 6 glasses) to enjoy their benefits.

Where is soluble fibre found?

Soluble fibre is found in varying amounts in all plant foods. Here is a list of such fibres:

• Pulses such as peas, soybeans, lupins and other beans
• Oats, rye, chia and barley
• Certain fruits, including figs, avocados, plums, prunes, berries, ripe bananas and the skin of apples, quinces and pears.
• Certain vegetables like broccoli, carrots and artichokes
• Tubers such as sweet potatoes and onions (their skins are also a source of insoluble fibre)
• Hulls of psyllium seeds (a soluble fibre) and flax seeds
• Walnuts and almonds