Buckwheat chia bread

Children and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Soluble fiber, which dissolves in water, can help buckwheat chia bread glucose levels as well as help lower blood cholesterol.

Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Insoluble fiber found in cereal grains and the cell walls of many fruits and vegetables. It absorbs water and adds bulk to stool, which can have a laxative effect. Insoluble fiber found in wheat and corn bran, nuts, flaxseeds, vegetables, and unripe bananas that triggers mucus secretion in the colon and adds bulk to stools.

Soluble highly fermentable fiber found in oats and barley that is metabolized and fermented in the small intestine. Can add bulk to stool but does not have a laxative effect. May help to normalize blood glucose and cholesterol levels. Soluble fermentable fiber isolated from seeds. Has a viscous gel texture and is often added to foods as a thickener. It is metabolized and fermented in the small intestine. Does not have a laxative effect.

May help to normalize blood sugar and cholesterol levels. Soluble fermentable fibers found in onions, chicory root, asparagus, and Jerusalem artichokes. May help to bulk stool with a laxative effect, normalize blood glucose, and act as a prebiotic. People with irritable bowel syndrome may be sensitive to these fibers that can cause bloating or stomach upset. Soluble highly fermentable fiber found in apples, berries, and other fruits.

Due to its gelling properties, it may slow digestion and help normalize blood sugar and cholesterol levels. Soluble fermentable fiber found in legumes, unripe bananas, cooked and cooled pasta, and potatoes that acts as a prebiotic. Adds bulk to stools but has minimal laxative effect. Soluble viscous nonfermentable fiber extracted from psyllium seeds that holds onto water and softens and bulks stools. Has laxative effect and is an ingredient in over-the-counter laxatives and high-fiber cereals. Soluble fiber made of glucose and sorbitol, a sugar alcohol.