Insoluble Fibre?!
Does anyone know which foods are high in insoluble fibre?
Answers: Ive been told I need to eat less insoluble fibre but I dont know which foods I should be avoiding!
Does anyone know which foods are high in insoluble fibre?
Both soluble and insoluble fiber are undigested. They are therefore not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.
Insoluble Fiber
-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
*help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances
-Food Sources of Insoluble Fiber
*Vegetables such as green beans and dark green leafy vegetables
*Fruit skins and root vegetable skins
*Whole-wheat products
*Wheat oat
*Corn bran
*Seeds & Nuts
Soluble Fiber
-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
*Nuts
*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. Many foods such as oat, oat brans, psyllium husk and flax seed are rich in both insoluble and soluble fiber.
Eating enough fiber is more important! The recommended intake of fiber is 25g per day. If you eat at least 5 servings of fruits & vegetables as well as at least 6 servings of grain products per day (at least 3 of which are whole grains), you are very likely meeting the fiber requirements.
Hope this helps!
Food Sources of Insoluble Fiber
Vegetables such as green beans and dark green leafy vegetables
Fruit skins and root vegetable skins
Whole-wheat products
Wheat oat
Corn bran
Seeds & Nuts