Soluble versus insoluble fiber

CarolynF · 08-17-2004, 12:10 PM

Hi,

You mentioned in your answer to Matt that insoluble fiber is the
best for our digestive systems..

What are some examples of that??? Flaxseed??? Psyllium husks?? Thanks..

Atkins_Nutritionist · 08-17-2004, 01:01 PM

Great question, I'm sure others are curious to know this as well.

Functions of Insoluble Fiber:
move bulk through the intestines
control and balance the pH (acidity) in the intestines
Benefits of Insoluble Fiber:
promote regular bowel movement and prevent constipation
remove toxic waste through colon in less time
keep an optimal pH in intestines to prevent microbes from producing cancer substances; therefore preventing colon cancer
Food Sources of Insoluble Fiber:
Whole-wheat products
Flax seed
Vegetables
Fruit skins and root vegetable skins

Functions of Soluble Fiber:
bind with fatty acids
prolong stomach emptying time so that sugar is released and absorbed more slowly
Benefits of Soluble Fiber:
lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease
regulate blood sugar for people with diabetes
Food Sources of Soluble Fiber:
Oat/Oat bran
Dried beans and peas
Barley
Flax seed
Fruits such as oranges and apples
Vegetables such as carrots
Psyllium husk

When making a food choice decision, don't worry about choosing a specific type of fiber. Indeed many foods such as psyllium husk and flax seed are rich in both insoluble and soluble fiber. Eating enough fiber is more important!!! If you eat at least 5 servings of fruits/vegetables and for insurance are taking a fiber supplement, you are very likely meeting the fiber requirements.

08-17-2004, 12:10 PM	#1
CarolynF Way too much time on my hands! Join Date: Jun 2002 Location: Kansas Posts: 20,099 Gallery: CarolynF Stats: 195/144/139 WOE: Eat Fat, Get Thin/I Can Make You Thin Start Date: January 2001	Soluble versus insoluble fiber Hi, You mentioned in your answer to Matt that insoluble fiber is the best for our digestive systems.. What are some examples of that??? Flaxseed??? Psyllium husks?? Thanks..

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08-17-2004, 01:01 PM	#2
Atkins_Nutritionist Nutritionist Join Date: Aug 2004 Location: Atkins Health and Medical Information Services Posts: 684 Gallery: Atkins_Nutritionist	Great question, I'm sure others are curious to know this as well. Functions of Insoluble Fiber: move bulk through the intestines control and balance the pH (acidity) in the intestines Benefits of Insoluble Fiber: promote regular bowel movement and prevent constipation remove toxic waste through colon in less time keep an optimal pH in intestines to prevent microbes from producing cancer substances; therefore preventing colon cancer Food Sources of Insoluble Fiber: Whole-wheat products Flax seed Vegetables Fruit skins and root vegetable skins Functions of Soluble Fiber: bind with fatty acids prolong stomach emptying time so that sugar is released and absorbed more slowly Benefits of Soluble Fiber: lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease regulate blood sugar for people with diabetes Food Sources of Soluble Fiber: Oat/Oat bran Dried beans and peas Barley Flax seed Fruits such as oranges and apples Vegetables such as carrots Psyllium husk When making a food choice decision, don't worry about choosing a specific type of fiber. Indeed many foods such as psyllium husk and flax seed are rich in both insoluble and soluble fiber. Eating enough fiber is more important!!! If you eat at least 5 servings of fruits/vegetables and for insurance are taking a fiber supplement, you are very likely meeting the fiber requirements.