### substance | fiber:

Soluble fiber
* Most soluble fiber comes from multiple sources
  - has health benefits
* Most soluble fiber helps blood cholesterol levels
  - sugar levels
  - control blood sugar levels
  - healthy cholesterol levels
  - lower blood cholesterol levels
* Some soluble fiber helps blood cholesterol
  - stable blood sugar
  - provides energy
* absorbs water in the small intestine, increasing stool size
  - like a sponge, making stools soft and bulky
* acts as a natural thickening agent in food
  - like a gel and insoluble fiber ads bulk to or softens stool
* appear to reduce blood cholesterol in two ways.
* appears to lower cholesterol levels.
* are generally more fermentable than insoluble fibers
  - substances that dissolve and thicken in water to form gels
* attracts water and turns to gel during digestion.
* bit more difficult to get in quantity from foods.
* can also help to reduce blood cholesterol and blood sugars.
* can help reduce blood cholesterol and glucose levels
* comes from fruits and insoluble fiber comes from whole grains
  - gums, such as guar gum from seeds, and pectin, found in citrus peels
* consists of fruits, nuts, brown rice, and oat bran.
* decreases cholesterol in the serum by trapping the cholesterol-bile acid in the gut
  - the reabsorption of bile acids from the lower small intestine
* dissolve in water and consist of pectins, gums, and some hemicelluloses.
* does dissolve in water, forming a sticky gel.
* form a gel in water and consist of pectins, beta-glucans and gums.
* forms a bulky gel in the colon which regulates the flow of waste materials
  - gel with water, creating a laxative effect
* has benefits
  - important benefits
  - some additional benefits to heart health
  - both diarrhea and constipation
  - hold stools together
* helps lower blood cholesterol levels
  - plasma cholesterol levels and helps regulate sugar metabolism
  - reduce blood cholesterol and helps control blood sugar levels
* helps to lower blood cholesterol levels by binding fiber in the digestive tract
  - high cholesterol levels
  - serum cholesterol, reducing the risk of heart disease
  - maintain healthy cholesterol levels and moderates blood sugar swings
  - reduce cholesterol
* is also a food source for beneficial bacteria
  - present in certain beans, legumes, fruits and vegetables
  - believed to aid the performance of several bodily functions
  - composed of pectin, gums and mucilages
  - contained in oats, dried beans, and some fruits
  - digested by bacteria normally present in the gastrointestinal tract
  - fermented rapidly but yields a weaker acid called acetic acid, as a by-product
  - found also in fruits, oats and barley
* is found in beans, fruit, and oat products
  - oats, barley, some fruits and vegetables
  - foods like fruits and beans
* is found in fruits, some beans, oats, barley, and psyllium
  - vegetables, seeds, brown rice, barley, and oats
  - higher amounts in oats, apples, beans, strawberries, and barley
  - legumes, fruits and root vegetables, as well as oats, barley and flax
  - many beans, such as garbanzos, and in certain fruits, such as apples
  - oat bran, oatmeal, rice bran, and barley
* is found in oats, peas, beans, and certain fruits
* is found in the flesh of fruit and is also a component of oats and dried beans
  - soft pulp of fruits such as berries, peaches, plums, oranges, etc
* is found mainly in dried beans, oat bran, fruits, and vegetables
  - high in oats, beans, peas, barley, fruits and vegetables
  - key because it soaks up cholesterol, allowing the body to get rid of it
  - more important than insoluble in treating constipation
  - particularly good for cholesterol reduction
  - present in whole grain breads and oat cereal
* is the type found in certain grains, beans, and in many fruits
  - thought to lower blood cholesterol levels
* is, of course, also available in grains, fruits, and beans.
* prolong intestinal transit time, allowing greater water absorption.
* pulls cholesterol from the cells lining the gastrointestinal tract.
* reduces cholesterol.
* remains longer in the intestines and thus absorbs more cholesterol.
* slows down the digestion of starch
  - stomach emptying time
* staves off hunger by slowing the absorption of glucose.
* stays in the intestines longer and absorbs more cholesterol.