Viscous fiber is a type of soluble fiber that dissolves in water to form a gel-like substance. This substance helps slow down the movement of food through the digestive system, which can lead to a number of health benefits. 

Let’s find out why viscous fiber is so important and the best food source to eat.

See, High Fiber Gluten-Free Foods, and How Much Fiber Per Day?

eat your fiber photo

Health Benefits Of Viscous Fiber

1. Promoting regularity

Viscous fiber acts like a sponge in the intestine, absorbing water and expanding to form a soft, bulky stool. This helps promote regularity and prevent constipation.

Additionally, viscous fiber can decrease the risk of diverticulosis (a condition where small pouches form in the lining of the intestine) and hemorrhoids (swollen veins in the anus and rectum).

When adding viscous fiber to your diet, it is important to increase your fluid intake as well. This will help to keep your stools soft and easy to pass.

2. Improving digestion

The gel-like substance in viscous fiber slows down the movement of food through the digestive tract, which allows for better absorption of nutrients and more efficient digestion.

It also binds to toxins and promotes their elimination from the body, which further promotes a healthy digestive system.

3. It can lower cholesterol levels

Viscous fiber binds to cholesterol molecules in the gut and prevents its absorption into the bloodstream.

It also binds to bile acids in the intestine, preventing them from being reabsorbed into the body. 

Bile is a greenish-yellow fluid that is produced by the liver and stored in the gallbladder. Bile helps to break down fats in the intestine during digestion and helps to eliminate waste products from the body.

For bile to be synthesized, there has to be cholesterol, so by preventing the reabsorption of bile, the body has to use more cholesterol to synthesize the needed bile, which in turn helps lower cholesterol levels.

4. Controlling blood sugar levels

There are many dangers associated with high blood sugar levels. If left unchecked, high blood sugar can lead to serious health complications such as heart disease, stroke, kidney damage, and nerve damage.

High blood sugar can also cause vision problems and make it difficult to control blood pressure.

In addition, high blood sugar levels can make it more difficult for your body to fight off infection.

If you have diabetes or any other condition that causes high blood sugar, it is important to monitor your blood sugar levels closely and that includes targeting specific nutrients to help keep your sugars stable.

Viscous fiber controls blood sugar levels by slowing the absorption of glucose into the bloodstream. This is especially beneficial for people with diabetes, as it can help regulate blood sugar levels and prevent spikes.

5. Promoting weight loss

Viscous fiber is a unique type of dietary fiber that has been shown to promote weight loss in a number of ways. 

First, it helps keep you feeling full after eating, so you are less likely to overeat. 

Second, viscous fiber slows down the digestion of other foods, including carbohydrates, so you absorb fewer calories from them. 

Finally, viscous fiber helps regulate blood sugar levels, which can help prevent cravings for sugary foods.

6. Reducing the risk of heart disease

Heart disease is a leading cause of death for both men and women in the United States. Each year, about 610,000 people die of heart disease in the U.S. That’s 1 in every 4 deaths.

So, it’s important to know how to prevent it. Diet is a key factor in heart disease prevention, and there are several things you can do to make sure you’re eating a healthy diet that will help prevent heart disease. That includes consuming high-fiber foods, especially those rich in viscous fiber

Viscous fiber helps reduce LDL (bad) cholesterol levels in the blood by binding to it and removing it from the body. 

Cholesterol is a fatty substance that’s found in your blood. Too much cholesterol can lead to heart disease. 

When you have too much cholesterol in your blood, it can build up on the walls of your arteries. This is called plaque. Plaque can narrow your arteries and make it harder for blood to flow through them. 

If a plaque ruptures, it can block blood flow to your heart or brain and cause a heart attack or stroke.

Viscous fiber also reduces inflammation by binding with toxins and removing them from the body. Inflammation is a major risk factor for heart disease, so reducing it can help protect against this condition.

In addition, viscous fiber helps regulate blood sugar levels, which can also impact the development of heart disease.

7. Reducing the risk of colon cancer

Viscous fiber has been shown to prevent colon cancer in a number of ways: 

First, it binds to bile acids and prevents them from being reabsorbed into the body. High levels of bile acids have been shown to promote the development of colon cancer. 

Second, viscous fiber helps keep the colon clean by promoting regular bowel movements and preventing constipation. This is important because constipation can lead to the accumulation of toxins in the colon. 

Third, viscous fiber helps maintain a healthy balance of gut bacteria. This is important because an imbalance of gut bacteria has been linked to an increased risk of colon cancer. 

Fourth, the gel-like substance slows down the movement of food through the intestine, giving the body more time to absorb nutrients and effectively eliminating toxins. Some of which can contribute to the development of cancer.

Finally, viscous fiber slows down the absorption of sugar from the gut, which can help to prevent spikes in blood sugar levels. High blood sugar levels have been shown to help feed cancer cells.

8. Boosting immunity

Strong immunity is important for many reasons. It helps protect us from getting sick, and it also helps our bodies recover more quickly if we do get sick. When our immune system is working well, we are better able to fight off infection and disease.

Viscous fiber may help boost immunity by trapping bacteria and other harmful substances in the gut and preventing them from being absorbed into the bloodstream.

The gut is home to 70% of the body’s immune system, so it’s no surprise that a healthy gut is essential for a strong immune system. 

 Additionally, viscous fiber can help increase the production of short-chain fatty acids, which have been shown to promote a healthy immune response.

High Viscous Fiber Foods And Their Health Benefits

1. Beans 

There are many different types of beans, but they all share one common trait: they’re packed with viscous fiber. 

They’re also high in protein and low in calories, making them great for people who are trying to lose weight or maintain a healthy weight. 

In addition, they are a good source of antioxidants, which can help protect your cells from free radicle damage.

Consuming beans regularly can help:

  • Promote cardiovascular health
  • Prevent constipation
  • Fight cancer
  • Fight diabetes
  • Promote weight loss
  • Support bone health
  • Promote healthy eyes
  • Increases your iron intake

2. Asparagus

Asparagus is another great source of viscous fiber. Additionally, it’s a low-calorie vegetable that is rich in vitamins and minerals. 

Asparagus is especially high in vitamin K, which is important for blood clotting processes and bone health. 

This veggie is also a good source of folate, a B vitamin that helps prevent congenital disabilities.

Asparagus can also help:

  • Reduce the risk of depression
  • Fight cancer
  • Maintain blood sugar level
  • Aid better digestion
  • Relieve PMS
  • Offer diuretic benefits
  • Fight Aging
  • Regulate blood sugar
  • Fight inflammation

If you’re looking to increase your intake of viscous fiber, asparagus is a delicious and nutritious way to do so. Add this versatile vegetable to stir-fries, and frittatas, or simply roast it with some olive oil and sea salt for a simple side dish.

3. Oats

Oats are one of the best sources of viscous fiber, with around 2.2 grams per 3/4 cup serving. In addition, oats are a good source of protein, minerals, and antioxidants.

They can help: 

  • Prevent diabetes
  • Fight cancer
  • Promote weight loss
  • Boosts immunity
  • Increases energy
  • Fights acne
  • Prevents hair fall
  • It’s a natural cleanser

4. Brussels sprouts

When it comes to leafy greens, Brussels sprouts are one of the healthiest vegetables around. These “little cabbages” are packed with viscous fiber and other nutrients that can boost your health in a variety of ways.

For one, Brussels sprouts are an excellent source of vitamins and minerals. They’re especially rich in vitamin C, which is a powerful antioxidant that helps protect your cells from damage. They also contain vitamins A and K, as well as folate and antioxidants.

Brussels sprouts can:

Offer anti-bacterial and anti-viral benefits

  • Promote detoxification
  • Protect vision
  • Boost brain function
  • Maintain healthy bones
  • Fight inflammation
  • Lower cholesterol
  • Promote weight loss
  • Support thyroid health

5. Sweet potatoes

When it comes to nutritional value, sweet potatoes are an excellent source of antioxidants, vitamins A and C, as well as dietary fiber, including viscous fiber. They also contain potassium, iron, and calcium.

The health benefits of sweet potatoes include the following:

  • Improving digestion and regularity
  • Reducing the risk of colon cancer
  • Lowering blood pressure and cholesterol levels
  • Boosting immunity and protecting against infection
  • Supporting bone and joint health
  • Regulating blood sugar levels
  • Helping with weight loss efforts.

6. Apricots

Apricots are a good source of vitamins and minerals, including vitamin A, vitamin C, potassium, and fiber. They also contain carotenoids, which are antioxidants that can help protect your cells from damage.

Apricots may have several health benefits, including:

  • Apricots are rich in fiber, which aids in digestion and prevents constipation.
  • They are packed with antioxidants, which help protect the body against free radical damage and reduce the risk of chronic diseases such as cancer.
  • They are a good source of vitamins A and C, both of which are essential for maintaining healthy skin and vision.
  • The potassium content in apricots helps regulate blood pressure and heart rate.
  • Apricots are low in calories and high in nutrients, making them an excellent choice for people watching their weight.

7. Flaxseeds

There are many health benefits associated with flaxseeds. They are a good source of both soluble and insoluble fiber, minerals, and omega-3 fatty acids.

Flaxseeds have been shown to improve digestive health, lower cholesterol levels, and reduce the risk of cancer. They may also help regulate blood sugar levels and promote weight loss.

Flaxseeds are an easy way to add more nutrition to your diet. You can add them to smoothies, yogurt, cereal, or baked goods. 

8. Psyllium husk

The psyllium husk is the outermost layer of the psyllium seed. It’s rich in soluble and insoluble fibers, and it’s commonly used as a laxative. It can even be found in over-the-counter products used to relieve constipation.

Psyllium husk has many health benefits, including:

  • Reducing constipation and promoting regularity
  • Helping to control blood sugar levels
  • Lowering cholesterol levels
  • Aiding in weight loss

Psyllium Husk also acts as a powerful prebiotic, promoting the growth of healthy bacteria in the gut. This helps improve digestive health and overall immunity. 

9. Lentils

Lentils are often called the world’s healthiest food. They are a great source of fiber and protein, and they have a low glycemic index, which means they are slowly absorbed into the bloodstream and do not cause spikes in blood sugar levels. Lentils also contain folate, iron, phosphorus, and potassium.

There are many health benefits associated with eating lentils. They can help lower cholesterol levels, improve digestion, stabilize blood sugar levels, and help you feel fuller longer.

Lentils are also a good source of antioxidants and phytonutrients that can protect against cancer and other chronic diseases.

They can be cooked in various ways and added to many different dishes. Whether you add them to soups, salads, or rice dishes, lentils are a versatile and healthy addition to your diet.

Final Thoughts

Viscous fiber is an important type of dietary fiber that dissolves in water to form a gel-like substance that offers a range of health benefits. 

Foods high in viscous fiber can help regulate blood sugar levels, promote regularity, and lower cholesterol levels. 

They can also contribute to a feeling of fullness after meals, helping to control weight in the long term. 

Including more viscous fiber foods in your diet is a simple way to improve your overall health.

Some great sources include oats, beans, flaxseeds, apricots, asparagus, and psyllium husk. 

Other Related Articles

  1. Best Fiber Foods For Constipation
  2. Best High Fiber Vegetables
  3. Are Beans Healthy?
  4. Benefits Of Asparagus
  5. Sweet Potato Benefits

If you enjoyed this post, Best Viscous Fiber Foods, and Their Benefits, and would love to see more, join me on YoutubeInstagramFacebook & Twitter!

Get discounted copies of my cookbook here.

Fortunately, because of the ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families.