I had been unclear for some time of the differences between soluble and insoluble fiber, so I found this information to be very educational. I also found it interesting that fiber can only be found in plants, not meat products, which lead me to the realization that people who fill up on eating a lot of meat are probably not getting enough fiber in their diet. I also needed to know how much fiber I should be consuming, so I found that information to be very helfpful as well.
Soluble fiber is soluble in water. When mixed with water is forms a gel like substance and swells. It has many benefits, including moderaing blood glucose levels and lowering cholesterol. Good sources include oats and oatmeal, legumes ( beans, peas, lentils), barley, fruit and vegetables, especially oranges, apples, and carrots.
Insoluble fiber does not dissolve in water. It passes through our digestive system in close to its original form. Friendly bacteria that live in the large intestine can ferment them. This fermentation produces butyric acid, which is fuel for the large intestines, and helps maintain the health and integrity of the colon. Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk and occurance of colon cancer and constipation. Most of this fiber comes from the bran layers of cereal grains.
Fiber is found only in plant products, such as nuts, whole grains, legumes, fruits, and vegetables. The average American significantly falls short of the recommended amount of fiber, consuming on average only 12-17 grams per day. The recommended amout is 20-35 grams per day, or 10-13 grams for every 1000 calories in the diet. This recommended amount should come in a combination of both soluble and insoluble fiber, since each provides different benefits.
No comments:
Post a Comment