Insoluble and Soluble Fiber- What’s the difference?
On average, North Americans consume less than 50% of the dietary fiber levels required for good health (20-35 grams per day).
The 2 classifications of fiber include insoluble and soluble fiber. While insoluble fiber passes through the digestive tract relatively unchanged, soluble fiber absorbs water and forms a gel. Neither is absorbed by the body or used as energy.
What does insoluble fiber do? – Move bulk through the intestines and controls and balance the pH (acidity) in the intestines
Benefits of insoluble fiber- Promotes regular bowel movement,prevents constipation,
removes toxic waste through colon in less time.
Food sources of insoluble fiber include whole grains, celery, cauliflower, fruit skins, seeds and nuts.
What does soluble fiber do? It binds with fatty acids and prolongs stomach emptying time so that sugar is released and absorbed more slowly.
Benefits of soluble fiber- Lowers total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease. Helps to regulate blood sugar for people with diabetes.
Food sources of soluble fiber include oats and oat bran, beans and legumes, black-eyed peas, nuts, flax seed, fruits such as prunes, oranges and apples, vegetables such as carrots, brussel sprouts, broccoli
source: HealthCastle, nhlbi.ni.gov, Wikipedia
The ADA’s recommendation for children is that intake should equal age in years plus 5 g/day (e.g., a 4 year old should consume 9 g/day)
(c) Dave Elger, 2009. All rights reserved.
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