Soluble fiber: a major role in bowel function

Soluble fibers are dietary fibers that form a viscous gel when mixed with liquid. They represent about 1/3 of the fibers necessary for our digestive health.

They fall into 3 main categories: pectins, gums, and mucilages; and are present in larger quantities in certain fruits such as apples, blackcurrants, redcurrants, plums; in certain vegetables such as artichokes, mushrooms or asparagus, in legumes such as chickpeas, lentils or peas. Oats and barley are also renowned for their richness in soluble fibers, as are flax and chia seeds.

What is their role?

Soluble fibers are particularly important in the colon.

They ferment and produce Short-Chain Fatty Acids (acetate, butyrate, and propionate) which combat intestinal hyperpermeability, promote the production of protective mucus for the mucosa, reduce intestinal inflammation, support immunity, and reduce the risk of colorectal cancer.

They are the prebiotics that nourish the good bacteria in our gut and help fight bloating and intestinal dysbiosis.

They promote regular transit without ever irritating the mucosa (unlike some insoluble fibers); they act on both constipation and diarrhea.

But they also decrease the absorption of cholesterol and triglycerides during digestion, they stabilize blood sugar by slowing the entry of glucose into the blood, helping to limit glycemic spikes after meals.

By slowing gastric emptying, they will quicken satiety, create a feeling of fullness and thus help control the appetite of food lovers.

For stomachs sensitive to gastritis, mucilages form a protective gel for the mucosa and relieve pain and inflammation.

Soluble fibers & phytotherapy

When dietary intake of soluble fiber is insufficient, or a digestive pathology is present, nature offers various possibilities to supplement soluble fiber intake.

Aloe vera and Marshmallow root are simple solutions to regulate the digestive system thanks to their richness in mucilages.

They can be consumed pure or diluted in a little water, but it's very easy to incorporate them into a fiber-rich smoothie such as banana / strawberry / aloe vera or banana / almond milk / cocoa powder / glycerinated marshmallow root extract.

Simple and gourmet ideas to enjoy yourself while taking care of your health.