Fiber is a vital part of your diet; it won't raise your blood sugar but it will help to control those blood sugar spikes. However, some people aren't aware there are actually two types of fiber. One is soluble and the other is insoluble. It's important to know the difference because each type affects you in different ways.
Insoluble fiber does not dissolve in water and is bulky. It increases the speed at which your food is pushed through your digestive system to the elimination stage. It provides extra bulk for your diet and prevents constipation by acting like a laxative. It also prevents diverticulosis and hemorrhoids. This means insoluble fiber is considered "gut-friendly."
It helps your intestines maintain a stable pH and removes toxins from your body. Typical sources of insoluble fiber include:
- whole wheat products,
- corn bran,
- skins on fruits such as grapes, apples and pears), and in
- vegetables, especially dark green leafy ones,
- Brussels sprouts,
- green beans,
- carrots and celery,
- green beans, and
- flaxseed.
If you're looking for it on food labels, look for the word "cellulose."
Soluble fiber does dissolve in water but it won't break down fully. It attracts water and becomes a gelatinous substance that reduces your rate of digestion. This type of fiber comes from the water-storing part of plants. It can create gum, pectin or mucilage.
Soluble fiber helps with:
- weight loss,
- lowers cholesterol,
- decreases your risk for heart diseases, some types of cancer such as colon and breast cancer, diabetes and gastrointestinal disorders.
Soluble fiber helps prevent blood sugar spikes after you eat and delays gastric emptying time. Soluble fiber may also help you feel full so you won't overeat. This type of fiber also helps insulin work more efficiently and can prevent some fat absorption.
Weight loss occurs because soluble fiber helps to decrease the amount of fat and sugar remaining in your body: it helps with losing body fat, eliminates cravings and helps you feel fuller for longer. On food labels soluble fiber is listed as either pectin or gum.
Common foods with soluble fiber include:
- rice and rice cereals,
- pasta,
- cornmeal,
- oatmeal,
- barley,
- quinoa, and
- many vegetables including carrots, beans, yams, sweet potatoes, and mushrooms.
If you don't know which type of fiber a certain food contains, just aim for the minimum requirement. Both types of fiber are healthy and necessary for you. However, if you have too much you can suffer from diarrhea, cramps, gas and bloating. It's wisest to have several smaller amounts during the day, than a lot at once. Also drink plenty of water to flush out your system.
The average recommended daily amount of fiber for men is 38 grams and for women is 25 grams. Although there's no definitive guideline, most people say three-quarters should be insoluble and one quarter soluble.
The main point to understand is you need to take the recommended amount of fiber on a daily basis to maintain good health. If the ratios don't always balance out, that's not a problem unless it's constantly way out. If in doubt, always talk to your doctor or dietitian who can give you information for your specific needs.
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