Resources and Benefits Insoluble Fiber
One of the best resources of insoluble fiber foods are found in grains such as wheat, rye, bran to name a few. Vegetables are also a great insoluble fiber source to digest large amount insoluble fiber foods.
Because insoluble fiber is not broken down and stays in solid form, it helps produce solid, well-sized stool. Insoluble fiber also helps the stool retain more water. Solid, larger stool moves through the intestines more easily, and the higher water content makes regular bowel movements less of a strain.
Insoluble fiber also has been reported to help people with obesity and high cholesterol. It may decrease the risk of heart disease, diabetes, and other problems with in the intestines.
Soluble fiber, on the other hand, does dissolve in water forming a gelatinous substance in the bowel. Soluble fiber is found in oatmeal, fruit, oat bran, metamucil, legumes and barley. Among its other benefits, soluble fiber appears to bind up cholesterol allowing it to be transported off with the stool. If sufficient cholesterol is removed it can help lower the blood cholesterol level by almost fifteen percent.
The down side of soluble fiber is that it can be metabolized by gas forming bacteria in the colon. These bacteria are harmless but for those who have an intestinal gas or flatus problem it is probably best to avoid or carefully test soluble fiber food to see if they are contributing to intestinal gas.
The best thing to do whenever possible is make sure both soluble fiber food and insoluble are digested on a daily basis.
Hans K Anderson
