Fiber - Soluble, Insoluble And Unknown

Author: Nia Rouseberg Time for reading: ~3 minutes Last Updated: August 08, 2022

In this article, learn more about Fiber - Soluble, Insoluble And Unknown. What is our need for fiber and is there a significant difference between them?.

Dietary fiber is perhaps the most misunderstood component in modern nutrition. Fiber is useful and important, but our knowledge should not be limited to this. In order not to be deceived by attractive packaging and marketing promises of superfoods, we must be aware of the facts: how many types of fiber exist, which foods contain them and what are their health benefits.

Dietary fiber is a natural formation found in plant foods. They are parts of the plant that do not dissolve in the stomach and pass through our digestive system untreated. There are two types: soluble and insoluble. Both are equally important for health, not only promoting good digestion, but also protecting the body from cardiovascular disease, diabetes, obesity, constipation and other conditions.

Soluble fibers dissolve in water and insoluble fibers do not. This seemingly simple difference determines their functions and the way they work in the body.

Soluble fiber attracts and retains water, creating a kind of gel that slows digestion. This slows down the emptying of the stomach and causes the recipient to experience a longer feeling of satiety , which suppresses appetite and thus - helps to control weight. Delayed digestion has a strong effect on blood sugar levels, which directly affects insulin sensitivity. Thus, fiber can not only greatly reduce the likelihood of developing diabetes , but also control it, if it already exists. Soluble fiber also lowers "bad" LDL cholesterol by preventing it from being absorbed from food.

Good sources of soluble fiber are: oatmeal, lentils, apples, oranges, pears, strawberries, nuts, legumes, peas, blueberries, cucumbers, chervil and carrots.

Insoluble fiber , on the other hand, acts as a laxative , which speeds up the digestive process and prevents constipation. Being insoluble, these fibers pass through the digestive tract relatively unaffected by stomach acids and water and pave the way for the rest of the food, which passes faster after them.

Sources of insoluble fiber are whole grains, cereals, seeds, barley, brown rice, cabbage, broccoli, onions, tomatoes, cucumbers, lettuce, raisins, grapes and almost all root vegetables.

The recommended daily dose of fiber is about 25-30 grams per day for women and 30-38 grams for men. The soluble/insoluble ratio should ideally be 50/50, but its daily variations compensate for possible deviations. A big mistake when preparing or following some diets is that one or the other type is often excluded, which is incorrectly indicated as the "culprit" for obesity. The only truth is that good nutrition is a balanced diet. There is no need to exclude one or another food from the menu, just because there is a soluble or insoluble fiber - you need to regularly eat a variety of fruits and vegetables, the body only gets the necessary fiber.

Warning for the shyer: there is a high probability that the accumulation of fiber in the stomach will cause the accumulation of gas and lead to their release - flatulence. This happens when shock doses of fiber are consumed infrequently, in the hope of catching up. The way to avoid this unpleasant moment is: to include fiber gradually in the daily menu and to consume it in moderation.

Getting the optimal amount of fiber can be a time-consuming task in the beginning, especially if you switch to a completely new diet. To facilitate the choice of the user, experts recommend several guidelines:

to consume more whole, unpeeled fruits, not just fruit juice. It contains less fiber, which is usually concentrated in or around the peel of the fruit. In addition, the juice takes all the sugar content and only part of the fiber - a balance that is not beneficial to the body.
replace refined white bread, white rice and white flour pasta with their wholemeal equivalents.
to consume at least two vegetarian meals a week.
to add legumes, nuts and seeds to daily soups, salads and stews.
to have breakfast at least 4 times a week with oatmeal containing at least 5 grams of fiber.

Experts warn that existing fiber supplements on the market have not been well studied and their health effects are uncertain . One thing is clear - with quality fruits and vegetables in your daily menu, our body will be healthier than without them. A

Fiber - Soluble, Insoluble And Unknown

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