Fiber Facts: What You Should Know About Soluble & Insoluble Fiber, Plus a High-fiber Blueberry Oatmeal Recipe by Jennifer Young
Fiber can be soluble or insoluble. Both are good for your health, but they have different jobs.
- Soluble fiber attracts and dissolves in water. This forms a gel and slows down digestion, which may help us feel fuller, longer.
- Insoluble fiber doesn't dissolve in water, it stays pretty much intact, helping move food and waste in our intestines and preventing constipation, like a laxative.
Staying hydrated is important, because fiber can have a reverse effect and block us up. Soluble fiber can be found in oatmeal, lentils and carrots, and insoluble fiber in broccoli, onions and grapes, just to name a few.
Good Sources of Soluble Fiber
Good Sources of Insoluble Fiber
Start adding more fiber to your diet with this high-fiber blueberry oatmeal recipe!
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 5 minutes
Servings: 1 to 2
- 1 3/4 cups milk
- 1 cup quick oats
- dash of salt
- 1/3 cup brown sugar, packed
- 1/2 teaspoon cinnamon
- 3/4 cup fresh or frozen blueberries, thawed
Here's how to make it:
- Bring the milk to a boil in a saucepan. Stir in the oats and salt. Cook until thick, about 1 to 2 minutes, stirring often.
- Stir in the sugar and cinnamon. Spoon into bowls and top with the blueberries.
What's your favorite high-fiber food?
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