Health Benefits of Soluble Fibers

Soluble fibers are fibers that dissolve in water and form gels and become syrupy. Some examples of soluble fibers are oats, barley, legumes, okra and citrus fruits. The enzymes that the human body produces cannot digest soluble fibers but the bacteria on our colons can ferment them.

Foods rich in soluble fibers can lower blood cholesterol because they bind to cholesterol and carry it out of the body in the stool.

Soluble fibers can also regulate the blood glucose because they delay the transit of nutrients in the digestive tract and this slows the glucose absorption and prevents the glucose spike in your body.

Soluble fibers also help maintain normal colonic bacteria needed for intestinal health.

In the long run, these things aid in the prevention of heart disease and diabetes. Oatmeal is cholesterol lowering food and is easy to incorporate into your diet.

Here is a recipe that I make daily:

Keri’s Colon Brekkie:

½ cup Oatmeal

1 tsp. Cinnamon

2 tblsp. Flaxseed

2 tblsp. Raisins

¼ cup Blueberries

1 packet Stevia sweetener

1 Egg

A few tablespoons water to help with mixing.


I blend all of them together and microwave between 4-6 minutes until solid. When it is done it is the texture of a bread or a muffin. You can try this with your own fruit add-ins, ½ a banana is really delicious or sliced apple.



Blog written by: Keri Pimentel

Keri is the Coordinator of Patient Services for La Mer.