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<blockquote data-quote="phoenix" data-source="post: 679913" data-attributes="member: 12578"><p>On the whole it's the more starchy ones that contain larger quantities of the 'right' types of fibre for cholesterol lowering. Legumes have a really good amount of soluble fibre but obviously other fruit and veg contain it too. Here's a list <a href="http://www.dietitians.ca/getattachment/3bb6330f-0ab2-48fc-9d24-1303ad70003d/Factsheet-Food-Sources-of-Soluble-Fibre.pdf.aspx" target="_blank">http://www.dietitians.ca/getattachment/3bb6330f-0ab2-48fc-9d24-1303ad70003d/Factsheet-Food-Sources-of-Soluble-Fibre.pdf.aspx</a></p><p>For diversity,</p><p>Legumes again are also a good source of resistant starch</p><p></p><p>Fructans are prebiotics and pass through the upper part of the intestine unscathed to provide a substrate for your 'friendly' bacteria.</p><p>There are some very low carb sources of these : artichokes, endives, garlic, leeks, onions. (the big problem is apparently for people who have IBS who get nasty symptoms if they eat them)</p><p>One tip from the human gut project is to eat all the bits of your veggies.</p><p>"Consume the entire asparagus, not just the tip; consume the trunk of the broccoli, not just the crown; consume all of the greens at the top of the leek, not just the bulb. By doing so, you will guarantee that the harder-to-digest portions of the plant will extend the metabolic activity of your microbiome deep into your bowels. Also track how many species of plants you eat in a week"</p></blockquote><p></p>
[QUOTE="phoenix, post: 679913, member: 12578"] On the whole it's the more starchy ones that contain larger quantities of the 'right' types of fibre for cholesterol lowering. Legumes have a really good amount of soluble fibre but obviously other fruit and veg contain it too. Here's a list [url]http://www.dietitians.ca/getattachment/3bb6330f-0ab2-48fc-9d24-1303ad70003d/Factsheet-Food-Sources-of-Soluble-Fibre.pdf.aspx[/url] For diversity, Legumes again are also a good source of resistant starch Fructans are prebiotics and pass through the upper part of the intestine unscathed to provide a substrate for your 'friendly' bacteria. There are some very low carb sources of these : artichokes, endives, garlic, leeks, onions. (the big problem is apparently for people who have IBS who get nasty symptoms if they eat them) One tip from the human gut project is to eat all the bits of your veggies. "Consume the entire asparagus, not just the tip; consume the trunk of the broccoli, not just the crown; consume all of the greens at the top of the leek, not just the bulb. By doing so, you will guarantee that the harder-to-digest portions of the plant will extend the metabolic activity of your microbiome deep into your bowels. Also track how many species of plants you eat in a week" [/QUOTE]
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