Which Type Of Fiber is Best: Soluble or Insoluble

All types of fibers do help keep the digestion in control. In this way, fibers can make an impact on reducing belly fat and losing weight. These fibers can be of two types. Inside the intestines, the soluble fibers bind to the substances responsible for fat. The main role of soluble fibers is in cleansing bowels. These fibers cause no irritation of the inner walls of bowels. These fibers have an advantage of being soft and delicate. The other type of fiber i.e. the insoluble fibers are in removing residue from the human digestive system. 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.

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.

There are important health benefits of insoluble fibers as well. This type of fiber not only helps to maintain a healthy digestive system but also fight diseases related to bowels and intestines. There are common bowel-related health problems and conditions among people. These include constipation, hemorrhoids, and fecal incontinence (problems controlling a person’s bowel movements.) To improve these conditions one can rely on insoluble fiber benefits. These fibers help to get things moving and keep the bowels and intestines regular. Most importantly insoluble fibers have very good effect in belly fat control and weight loss, as well as other conditions and diseases.

Weight Loss

An important health benefit of insoluble fiber is that they can help fight weight loss. These fibers have no calories. After consumption, these fibers keep you feeling full for long period of time. The reason is that fibrous food remains in the digestive tract for longer periods. This process prevents the brain from signaling the body to eat food. This keeps a person away from overeating and helps to loss extra weight.


This fiber helps to get relieved and to prevent constipation. These fibers bind water as it passes through the digestive tract. It reduces the risk of constipation inside the body. Another disease is Diverticular Disease. The symptoms of this disease are inflammation and infection of pouches in the walls of the intestine. Eating adequate amount of insoluble fiber is necessary to prevent this disease. Colon cancer is a worldwide problem. Insoluble fiber has important role in preventing cancer in the areas of human colon.

Last update: January 23, 2017 04:58:18 pm

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