Soluble Fiber vs Insoluble Fiber

Hi Glenny’s:
fiber.jpgI was wondering, what is the difference between “soluble fiber” and “insoluble fiber”? Are both important for me in order to get the full benefits of a so-called “high-fiber” food? Is there a certain ratio of the two types that a person should shoot for?

Thanks.

Fran

Print This Post Print This Post

Filed Under Diet Q&A, What's New 

Comments

2 Responses to “Soluble Fiber vs Insoluble Fiber”

  1. dri on April 23rd, 2008 8:07 am

    Good question. Actually both types of fiber are important and provide different benefits. Basically, as you’ve mentioned, dietary fiber comes in two forms: soluble and insoluble.

    Soluble fiber binds with fatty acids and prolongs stomach emptying time so that sugar is released and absorbed more slowly. It therefore provides you with you that feeling of fullness. Good sources include dried beans, legumes, oatmeal, and citrus fruits.

    Soluble fiber also helps lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease. It does this by absorbing cholesterol and pulling it out of your body.

    Insoluble fiber, includes the woody or structural parts of plants. It speeds up the passage of material through the digestive tract. It also helps prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances. Good sources are broccoli, apples, wheat bran, and whole grain cereals.

    Although you should get both soluble and insoluble fiber in your diet every day, there is no need to fixate on one type or the other. Just increasing your intake of foods high in total fiber will provide you with beneficial amounts of both.

  2. PWilson on April 24th, 2008 8:04 am

    Is there a down side to getting too much fiber, thus creating gas?

Got something to say?





Copyright © 2008 Glennys Diet Tips