Fiber is essential to maintaining good health. So, we are discovering the fiber basics in the four part series of posts. We have already explored how much fiber one needs in a day and which foods can best provide us with the daily recommended amount of 20 to 35 grams. We learned that adding in fiber will cause you to have to drink more water since fiber acts like a sponge. One more fact that should be pointed out is that adding in fiber too quickly can cause digestive issues so please slowly add in your fiber until you reach your goal amount.
In this article, we will briefly discuss the differences between soluble and insoluble fiber and some health benefits of maintaining a healthy dose of fiber in your diet.
What is the difference between soluble and insoluble fiber?
Soluble fiber simply means that the fiber consumed can be dissolved in liquid. This type of fiber absorbs into the body and helps maintain healthy blood sugar levels. Soluble fiber controls the rate at which food passes through the digestive track so nutrients from food can be properly absorbed. If you are concerned with your cholesterol, this is the type of fiber that helps maintain healthy levels. You can find soluble fiber in most fruits.
Insoluble fiber does not dissolve in liquid. This type of fiber absorbs liquid and expands in the digestive track and cleans the track while passing through. This fiber is important to maintain regularity. Vegetables are a source of insoluble fiber. Be careful, as eating large amounts of insoluble fiber will prevent absorption of vitamins and nutrients from your food, as it causes food to quickly pass through your digestive track.
As you can see, to maintain proper digestive health you will need to incorporate both forms of fiber.
Health Benefits of Fiber:
*Decreases the risk of heart disease.
*Decreases the risk of metabolic syndrome.
*Helps prevent colon related illness such as diverticulitis which is an inflammation of the intestinal track.
*A diet high in cereal fiber has been linked to a reduction of risk of Type 2 diabetes.
It is important to note that recent studies are finding that fiber does not necessarily reduce your risk of colon cancer.
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