If you have an underactive thyroid, you may need to take medication to regulate your hormone levels. But did you know that what you eat can also impact your thyroid? It’s true! Foods that are high in soluble fiber are important for thyroid patients because they can help with weight loss and weight control, lower your risk of heart disease, aid your digestive system, and help control blood sugar levels.
But where can you find soluble fiber-rich foods, and why is it beneficial for people with thyroid problems? Here’s everything you need to know about foods high in soluble fiber.
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What is dietary fiber?
Dietary fiber is a type of carbohydrate that the body cannot digest. Unlike other carbohydrates, fiber passes through the body undigested. It is mainly found in plant foods, such as fruits, vegetables, whole grains, and legumes.
Dietary fiber has many health benefits, such as maintaining gut health, keeping the digestive system healthy, preventing constipation, lowering cholesterol levels, and controlling blood sugar levels. They also have other health benefits that are especially important for people with thyroid disease.
There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water, while insoluble fiber doesn’t. They have different functions in the body, and both are important for maintaining good health.
Difference between soluble and insoluble fiber
Soluble fiber dissolves in water and forms a gel-like substance. It helps to keep the digestive system functioning properly by regulating cholesterol and glucose levels.
Insoluble fiber, on the other hand, doesn’t dissolve in water. Instead, insoluble fiber absorbs fluids and helps add bulk to the stool, which helps to keep the digestive system moving smoothly and prevents constipation.
What are the benefits of soluble fiber for thyroid patients?
There are many benefits of soluble fiber. And if you have a thyroid condition, a high-fiber diet can be particularly beneficial in helping you with the following:
Aids weight control
Losing weight can be challenging, especially if you have hypothyroidism. One of the reasons is that dietary fiber makes you feel full faster because it expands when exposed to the fluid in your stomach. As a result, you’ll eat less and avoid overeating. This means that your body will receive fewer calories each day, which will eventually lead to weight loss.
Protects against diabetes
Thyroid disease can affect your blood sugar and insulin levels, which may lead to diabetes. That’s why many people with hyperthyroidism and hypothyroidism have diabetes.
Fiber, especially soluble fiber, can help slow down the absorption of sugar. Thus, keeping your glucose levels steady. A high-fiber diet may also play an important role in protecting against type 2 diabetes, which is more likely to occur in people with thyroid disease.
Lowers your risk of cardiovascular disease
According to studies, eating a high-fiber diet can reduce your risk of heart attack and coronary artery disease by as much as 40% to 50%.
This means that increasing your soluble fiber intake is particularly important if you have thyroid disease. Why? Because you are more likely to develop heart disease, such as coronary artery disease, stroke, and heart attack if you have thyroid illness.
High-fiber foods also have other benefits for your heart health, such as lowering your blood pressure.
Helps your digestive system
When you have hypothyroidism, your digestion can be slow and causes various problems like constipation, diarrhea, and hard stools. A high-fiber diet might help you resolve these problems.
Lowers cholesterol
People with hypothyroidism may have higher cholesterol levels compared to those with normal thyroid function.
Soluble fiber foods can help lower cholesterol levels by reducing your body’s cholesterol absorption in the digestive tract.
How much fiber do you need?
The Institute of Medicine recommends that women under the age of 50 consume 25 grams of fiber daily. Women over the age of 50 may need to lower their fiber intake to 21 grams per day.
Men are recommended to take more foods with high fiber content. The recommended amount is 38 grams of fiber for men under the age of 50 and 30 grams for men over 50 years old.
Fitting in soluble fiber in your diet
The majority of people struggle to consume enough dietary fiber, both soluble and insoluble. The UCSF Health website states that Americans only consume a total of 16 grams each day.
Fitting in dietary fiber in your diet can be hard, but it’s important to ensure that you have enough. Even adding just a few extra grams of soluble and insoluble fiber to your diet each day can make a big difference in your overall health.
What foods are rich in soluble fiber?
The best way to boost your soluble fiber intake is to eat food that is rich in soluble fiber. Here are some of the best options:
Hazelnuts
Eating hazelnuts is a delicious and easy way to increase your intake of soluble fiber. A quarter cup of hazelnuts has around 3.3 grams of dietary fiber, with roughly a third of it being soluble.
Aside from being a good source of soluble fiber, hazelnuts are also rich in vitamin E, iron, thiamine, and healthy fats.
You can eat hazelnuts raw or roasted or include them in salads or other dishes. However, always eat in moderation to avoid consuming more calories than your body needs.
Carrots
Whether eaten raw, boiled, or pureed into soup, carrots are delicious. This orange vegetable is known for its beta-carotene, which your body converts to vitamin A that’s good for your eyesight. Moreover, carrots also contain a significant quantity of fiber, with around half of it being soluble fiber.
Barley
As a whole grain, barley offers the advantages of soluble fiber, vitamins, and minerals. Consuming a diet rich in whole grains may help lower the risk of contracting chronic illnesses like obesity, diabetes, heart disease, certain types of cancer, and others.
Berries
A cup of berries contains 8 grams of fiber. But while every type of berries has fiber, raspberries and blackberries have the highest concentration of soluble fiber. Thus, they’re an excellent choice for those looking to increase their intake of soluble fiber.
In addition to fiber, berries are also rich in minerals, vitamins, and antioxidants. So next time you’re looking for a healthy and nutritious snack, reach for some berries.
Sweet potatoes
Did you know that sweet potato is among the most nutritious vegetables available? They’re rich in fiber, about half of which is soluble fiber. Plus, they’re packed with potassium, vitamin A, vitamin B6, and vitamin C.
Brussels sprouts
Consuming Brussels sprouts help you in meeting your recommended daily fiber intake. A cup of cooked Brussels sprouts contains around 5 grams of fiber.
Oats
Oats are regarded as one of the healthiest types of grain on the planet. They are rich in soluble fiber beta-glucan, which can lower cholesterol and improves blood sugar regulation. One cup of oats contains around 10 grams of fiber, 4 grams of which are soluble.
Black beans
Black beans contain twice as much fiber as other types of beans. A cup of beans can contain 15 grams of fiber. Moreover, they’re rich in soluble fiber, pectin, and antioxidants.
Pears
Pears are one of the best plant foods that contain fiber. A single pear has 6 grams of fiber, 1 gram of which is soluble fiber. Moreover, pears may contain significant amounts of a number of vitamins, minerals, and antioxidants. Because it contains natural sugars like glucose and sorbitol, it may also potentially have laxative effects.
Chickpeas
Chickpeas, also known as garbanzo beans, are a simple ingredient that may be added to soups, salads, or combined with hummus. They are an excellent source of soluble and insoluble fiber.
Apples
Apples and pears are nutritionally comparable fruits. However, apple flesh has a higher concentration of soluble fiber than pear skins. Apples are also an excellent source of several vitamins and minerals.
Lima beans
These beans, sometimes known as butter beans because of their flat, light green look, contain a sizable amount of protein and fiber. Like black beans, it has pectin, a soluble fiber. Lima beans must be soaked and cooked before consumption because they should never be eaten raw.
A substance called linamarin, which is present in raw lima beans, turns into cyanide when consumed. Even though you won’t likely be munching on raw lima beans, it’s still important to keep them secured and out of children’s reach. You must also make sure to properly prepare them when you do so.
Sunflower seeds
Sunflower seeds are a fantastic snack. Along with high-quality protein, it also provides vitamins and minerals, including magnesium, iron, and potassium.
Despite being a good source of soluble fiber, they are not healthy in large amounts. Given that they are high in PUFAs, which are bad for heart and thyroid health, they might not be the best snack.
However, allergies to sunflower seeds are uncommon. Only a few possible responses include anaphylaxis, hay fever, skin rashes, lesions, mouth swelling, asthma, and mouth itching. When ingested in excess, even healthy foods like them can have negative impacts like weight gain and high sodium levels.
Kidney beans
In addition to being a fantastic source of soluble fiber, kidney beans also contain calcium and iron. They are an essential component in chili and are also frequently used to provide protein and complex carbs to other common recipes.
Artichoke hearts
Iron, magnesium, vitamins C and K, protein, and insoluble and soluble fiber, are all abundant in artichokes. It has been demonstrated that eating artichokes improves intestinal health, lowers blood pressure, and reduces cholesterol.
Guava
Guava is one of the fruits with the highest amount of fiber, especially soluble fiber. A cup of guava contains 9 grams of fiber. In addition, guavas are also rich in vitamin A, vitamin C, folate, and potassium.
What about fiber supplements?
It’s generally better to eat soluble fiber foods than to take fiber supplements. Sometimes, however, dietary changes might not be enough to supply your body with fiber. This is especially true if you’re struggling with irritable bowel syndrome, diarrhea, and constipation. In this case, you can take fiber supplements. They come in many different forms, so you can find one that suits your needs and preferences.
Be sure to discuss this with your doctor before taking fiber supplements.
Conclusion
Soluble fiber is beneficial and important for many reasons. It can help lower cholesterol and glucose levels, making it a great choice for those with heart disease or diabetes. It can also help you feel fuller longer, which can aid in weight loss or weight management. And because it’s prebiotic, soluble fiber helps nourish the good bacteria in your gut.
You can find soluble fiber in many fruits and vegetables, as well as beans, nuts, and seeds. Some of the best sources of soluble fiber are berries, black beans, kidney beans, oats, Brussels sprouts, guava, and chickpeas.
Adding more soluble fiber to your diet is a simple way to improve your overall health, especially if you have thyroid disease. So next time you’re looking for a way to boost your health, reach for foods high in soluble fiber. Your body will thank you!