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Types of Dietary Fibers
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Prebiotic Fiber
Benefits: Supports gut health by feeding beneficial bacteria, may improve gastrointestinal health, can support immune function. Food Sources: Garlic, onions, leeks, asparagus, Jerusalem artichokes, bananas, chicory root.
Beta-Glucan
Benefits: May reduce cholesterol, lower blood sugar and insulin response, and support overall heart health. Food Sources: Barley, oats, rye, mushrooms, seaweed.
Soluble Fiber
Benefits: Lowers cholesterol levels, helps control blood sugar levels. Food Sources: Oats, peas, beans, apples, citrus fruits, carrots, barley, psyllium.
Resistant Starch
Benefits: Feeds the good bacteria in the gut, may aid in blood sugar control, potentially enhances satiety. Food Sources: Unripe bananas, cooked and cooled rice or pasta, lentils, oats, barley.
Insoluble Fiber
Benefits: Helps to bulk up the stool and prevent constipation, speeds up the passage of waste through the digestive system. Food Sources: Whole wheat flour, wheat bran, nuts, beans, potatoes, cauliflower, green beans, zucchini.
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