- There are noteworthy differences between viscous fiber and insoluble fiber. Both types of fiber are indigestible. They pass straight through your digestive tract, keeping things running smoothly while also sweeping excess waste and bacteria from the intestines. Insoluble fiber remains intact as it goes through your digestive system, while viscous (soluble) fiber forms a gel when mixed with liquid in your digestive tract.
- There are several choices when looking for foods that are high in viscous fiber. Some of the highest ranking are kidney beans and other dry beans, and whole grain oats and whole grain oat products such as Cheerios, oatmeal and breads made with whole grain oat flour. Also ranking highly are nuts, barley, flax seed, apples, oranges, peaches, pears, prunes, figs, artichokes, broccoli, brussels sprouts, carrots, spinach and peas.
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Viscous fiber has received a lot of publicity for it's ability to lower cholesterol levels. The nutrition experts at Northwestern University say, "A considerable amount of scientific data supports the relationship between viscous fiber and decreased intestinal absorption of cholesterol. Daily intakes of more than 3 grams of soluble fiber (and total fiber intake of more than 25 grams) can result in a modest reduction in blood cholesterol levels."
Viscous fiber as well as insoluble fiber has also been shown to prevent other gastrointestinal illnesses and chronic diseases such as breast cancer, diverticulitis, constipation, hemorrhoids and colon cancer. - You can begin adding viscous fiber to your diet by eating cereals that are made with whole grain oats (oatmeal and Cheerios). You can also make it a goal to cook with more vegetables. If you sometimes eat everything on your plate and just stare at your vegetables, it may help to make main-course dishes that include vegetables high in viscous fiber, like green-bean casserole.
- Gloria Tsang of Healthcastle.com says this about fiber: "Don't worry about choosing a specific type of fiber. Many foods such as oat, oat bran, psyllium husk and flax seed are rich in both insoluble and soluble fiber." So eating enough fiber is more important than worrying about which type of fiber you're getting. If your diet contains the daily recommended servings of fruits, vegetables and whole grains, you will not have to worry about not getting enough fiber.
