Soluble fibers help our bodies slow down digestion by attracting water and forming a gel. It delays the stomach from emptying its contents and thus makes us feel full. Slower stomach emptying may also have positive effects on blood sugar levels and insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (bad) cholesterol by inhibiting with the absorption of dietary cholesterol. Additional research by Wake Forest Baptist Medical Center shows that increased soluble fiber intake was associated with a decreased rate of accumulated visceral (belly) fat.
Soluble fibers are found in oatmeal, lentils, apples, pears, oranges, oat bran, nuts, flaxseeds, beans, strawberries, blueberries, cucumbers, celery, and carrots.