Those of you concerned with types of fibers and their individual benefits, can find this article informative. But first, be assured that all fibers, in general are essential in controlling digestion process. In fact they do more than just keeping the digestion in control. For example, lowering the risk of diseases like Cancers is another important aspect of fibers. However, by affecting the digestion process, fibers can make an impact on reducing belly fat and losing weight.
Fibers or dietary fibers can be of two types. Either insoluble fibers or soluble fibers. As the name suggests, water-soluble fibers absorb water during digestion. These fibers increase stool bulk and may decrease blood cholesterol levels. On the other side, water-insoluble fibers remain unchanged during digestion. They promote normal movement of intestinal contents. There are many foods that actually contain both types. Therefore, when we talk about the difference between dietary fibers and soluble fibers we actually discuss about the general benefits from all fibers at one side and specific benefits from soluble fibers on the other side. Research conducted by the American National Institutes of Health show that most people eat only about half of the 25-plus grams of fiber. But they should consume the whole amount of 25-plus grams on a daily basis. According to the Harvard School of Public Health, dietary fibers of both types are important to good health. Therefore, you should not focus on what type you consume. Instead, you just need to make sure you get more dietary fiber overall. Eating more fruits and vegetables and switching to whole grains can gradually increase fiber-rich foods intake.
The Harvard School of Public Health has opinion on the importance of dietary fiber and fiber based foods. According to them, both types of dietary fibers, soluble and insoluble, are important for good health. Specifically, soluble fiber can reduce total blood cholesterol levels and may improve blood sugar levels in diabetic patients. This specific type of fiber is found in psyllium seeds, legumes, fruits, some vegetables, barley and oats. Other foods such as nuts and seeds are also found to be rich in soluble fiber. Oatmeal and oat bran are good sources of soluble fiber. Fruits include strawberries, blueberries, apples and pears. Another good source of soluble fibers, legumes, includes beans, split peas and lentils. Normally, foods that are rich in fiber have both soluble and insoluble fibers. Fresh fruits, oats, beans and some vegetables contain lots of soluble fiber. For example, an orange can nearly provide with 3 grams of total fiber. Within it, 1.8 grams are in the form of soluble fiber. Sweeter fruits like mangos contain nearly 3 grams of total fiber, with 1.7 grams in soluble fiber. One-third cup of dry oats can provide with 2.7 grams of total fibers. One-half cup of cooked black, navy or pinto beans contain 1.4 to 2.4 grams soluble fibers among 6 grams of total fiber. Health researchers have suggested that three daily servings of these foods can effectively lower the cholesterol level in human body.
Last update: January 23, 2017 05:00:49 pm