Health Tip: Please Pass the Soluble Fiber

Monday, August 06, 2007

ROCHESTER, Minn. — Soluble fiber — from beans, some fruits and even coffee — may help lower low-density lipoprotein (LDL) or "bad" cholesterol and blood sugar and may help protect against heart attack and stroke.

The August issue of Mayo Clinic Health Letter explains how to boost soluble fiber in the diet.

Fiber comes in two forms — soluble and insoluble. Soluble fiber dissolves in water to form a gel-like material. The recommended daily intake of total fiber for women over age 51 is 21 grams. For men over 51, it's 30 grams.

Fiber supplements, such as Metamucil, Konsyl and others, can boost soluble fiber intake. A typical dose has 2 to 3 grams. Other good sources include:

— One-half cup of baked beans, cooked black beans, kidney, lima or navy beans provides about 1 gram of soluble fiber. — A pear, peach, plum or orange contains about 1 gram of soluble fiber. — An apple, mango, one-half of a grapefruit or one-half cup of blackberries each has about ½ gram of soluble fiber. — Certain vegetables, such as a medium carrot, one-half cup of cooked peas, broccoli or Brussels sprouts, or a medium cooked potato with its skin, contain about 1 gram of soluble fiber. — Oats, whether as one-half cup of oatmeal or oat bran or as an ounce of granola, are good for about 1 gram of soluble fiber. — Brewed coffee — A recent analysis showed a cup of brewed coffee contains about 1 gram of soluble fiber.

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About Mayo Clinic

Mayo Clinic is the first and largest integrated, not-for-profit group practice in the world. Doctors from every medical specialty work together to care for patients, joined by common systems and a philosophy of "the needs of the patient come first." More than 3,700 physicians, scientists and researchers and 50,100 allied health staff work at Mayo Clinic, which has sites in Rochester, Minn; Jacksonville, Fla; and Scottsdale/Phoenix, Ariz. and community based providers in more than 70 locations in Southern Minn., Western Wis. and Northeast Iowa. These locations treat more than half a million people each year. To obtain the latest news releases from Mayo Clinic, go to www.mayoclinic.org/news. For information about research and education, visit www.mayo.edu. MayoClinic.com is available as a resource for your health stories.