oats, barley and beans, and certain vegetables such as okra and eggplant.
A bowl of oatmeal made from 3/4 cup of dry oats contains 3 g of soluble fiber. A serving of cooked oat bran cereal (3/4 cup) has 2.2 g, and 1 cup of oat flakes has around 1.5 g. 3. Brussels sprouts: Vegetables are good sources of soluble fiber, with Brussels sprouts topping the list with 2 g per 1/2 cup. There are 3 categories of cholesterol-lowering foods. One of them is viscous fiber-the 'sticky' type of soluble fiber found in oats, barley and beans, and certain vegetables such as okra and eggplant. The Food and Nutrition Board has not set a specific recommended daily allowance for viscous fiber, and nutrition labels on foods are required only to list total dietary fiber grams, not a breakdown of insoluble and viscous fiber grams. Oat products and legumes are rich sources of soluble and viscous fiber. Wheat bran and whole grains are rich sources of insoluble and nonviscous fiber. The total fiber content of some fiber-rich foods is presented in Table 1. Insoluble fiber foods is therefore a very effective treatment for constipation. Whole-wheat bran, nuts and many vegetables are good sources of insoluble fiber. Soluble fiber foods hold water and form a viscous gel during digestion. Before we get started it is important to clarify how we compiled this list of nutrient dense fruits and vegetables. Firstly, we used nutrient density as a basis for our ratings. You may recognize viscous fiber by its more common name: soluble fiber, which is a type of fiber that forms a viscous solution, or gel, when it absorbs water. The gel-like mass slows the movement of food, delays absorption of nutrients and lowers levels of cholesterol. Viscous fiber is found exclusively in plant-based foods -- animal-based foods like meat or dairy products do not contain either type of fiber. Viscous, or soluble, fiber is made up of polysaccharide compounds found in the walls of plant cells. These compounds include beta-glucans, mucilage, pectins, gums and psyllium. In the digestive system, these viscous fibers absorb water and swell to form a thick, jelly-like mass.
http://www.todaysdietitian.com/newarchives/120913p16.shtml http://foodheal.blogspot.com/2006/07/eating-to-lower-cholesterol-1-viscous.html http://healthyeating.sfgate.com/viscous-fiber-7591.html http://lpi.oregonstate.edu/mic/other-nutrients/fiber http://www.juicing-benefits-toolbox.com/list-of-high-fiber-foods.html http://healthyeating.sfgate.com/forms-viscous-fiber-11535.html http://healthyeating.sfgate.com/viscous-fiber-7591.html http://healthyeating.sfgate.com/viscous-fiber-7591.html
list of viscous fibre food