Soluble Fiber vs Insoluble Fiber - What's the Difference?
Benefits of Fiber
We all know the benefits of fiber. Fiber not only promotes health, it also helps reduce the risk for some chronic diseases. For instance, fiber prevents constipation, hemorrhoids and diverticulosis. Fiber is also linked to the prevention of some cancers especially colon and breast cancer. In addition, fiber may help lower the LDL cholesterol (the Bad cholesterol) and total cholesterol therefore reducing the risk of heart disease. Furthermore, fiber can help lower blood sugar helping diabetics better manage diabetes.
Types of Fiber: Soluble Fiber and Insoluble Fiber
Both soluble and insoluble fiber are undigested. They are therefore not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.
Insoluble Fiber
| Functions of Insoluble Fiber |
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move bulk through the intestines
control and balance the pH (acidity) in the intestines
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| Benefits of Insoluble Fiber |
promote regular bowel movement and prevent constipation
remove toxic waste through colon in less time
help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances
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| Food Sources of Insoluble Fiber |
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Vegetables such as green beans and dark green leafy vegetables
Fruit skins and root vegetable skins
Whole-wheat products
Wheat oat
Corn bran
Seeds & Nuts
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Soluble Fiber
| Functions of Soluble Fiber |
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bind with fatty acids
prolong stomach emptying time so that sugar is released and absorbed more slowly |
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| Benefits of Soluble Fiber |
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lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease
regulate blood sugar for people with diabetes |
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| Food Sources of Soluble Fiber |
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Oat/Oat bran
Dried beans and peas
Nuts
Barley
Flax seed
Fruits such as oranges and apples
Vegetables such as carrots
Psyllium husk
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Is Food Enough?
Pressures and practicalities of today's lifestyles often mean we cannot get the necessary amount of fiber into our diets. Often, even when we can it's not enough because of the makeup of today's foods. Processing with extra fats and sugars means we need even more fiber in our diets to compensate.
Genetics also play a part in this. Some people are more prone to disorders like constipation and this is only compounded by today's processed foods. Because this is the case it is often necessary to take a fiber supplement. Premium fiber supplements are those that have no taste, no grit and do not clump when mixed and help to restore what modern lifestyles often take away. To learn more about the benefits of premium fiber supplements, visit www.trufiber.net.
Big Words - Just for Fun
BIFIDOGENIC - A term to describe a prebiotic that is particularly useful to Bifidobacteria (probiotics that function primarily in the colon); in essence a Bifidobacterial food source.
BIFIDOGENIC ENZYMES - enzymes that aid digestion, but are not produced in the human body. These enzymes occur naturally throughout the plant kingdom, are needed by our bodies for complete digestion and include but are not limited to:
Cellulase - Digests cellulose and releases soluble prebiotics
Hemicellulase - Digests hemicellulose, stimulates probiotics
Pectinase - Improves prebiotic activity of fruit pectins
Xylanase - Improves prebiotic activity of xylan carbohydrates
For more "Big Words" and information about their importance in our diet, please visit http://trufiber.net/Default.aspx
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