Soluble and Insoluble Fiber Foods

Getting enough high fiber foods is fundamental for a healthy life. Fiber is the edible but indigestible portions of plant foods. Fiber is not found in meat, fish or dairy foods. High fiber is necessary (no pun intended) for the elimination of constipation and to promote regularity.

Fiber helps get rid of unwanted toxins, lowers cholesterol and blood sugar and helps protect against the risk of heart disease, diabetes and colon cancer. Since fiber is filling, getting enough is also a key to successful weight loss and weight maintenance.

Which foods high in fiber contain the most high fiber? All plant foods – whole grains, beans, nuts, seeds and fruits and vegetables – are fiber foods.

So how much fiber is enough? According to health experts, women should be getting at least 24 grams of fiber a day from quality high fiber foods. Men should be getting 38 grams or more. But less than five percent of Americans get the fiber they need in their daily diet.

Since most Americans eat a diet of high fat meat and dairy foods and highly processed white bread, white pasta, white rice and highly processed cereals and snacks, there’s a national deficiency of dietary fiber content.

That’s one reason why billions of dollars are spent every year on over the counter laxatives and digestive aids because of constipation and digestive disorders. It's also a major reason why hundreds of thousands of people die every year from heart disease, diabetes and colon cancer.

Basically there are two types of fiber – soluble and insoluble - and both are good for your health, but for different reasons. The difference between them is the ability to dissolve in water.

Soluble fiber does dissolve when mixed with water, forming a gel-like substance that promotes good elimination by helping to produce softer stools. Another major benefit of soluble fiber is its ability to help prevent cardiovascular disease by lowering total cholesterol and LDL (bad) cholesterol. Soluble fiber also helps to regulate blood sugar levels, reducing risk of diabetes.

Insoluble fiber, on the other hand, doesn't dissolve in water. It’s found in the husks of grains and seeds and passes through the digestive system pretty much intact. Its major function is to increase stool bulk.

The healthy thing to do is to start adding more whole grains, beans, nut, seeds, fruits and vegetables to your daily diet. But here are a couple of warnings. Go slowly! Too much fiber too soon may cause you some stomach discomfort. Give your body f time to adjust.

Also be sure to drink plenty of water! It’s absolutely essential for healthy bowel elimination. Eight glasses a day should be enough.

And, by all means, be patient. You may not get overnight results.

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Articles you might also enjoy:
List of High Fiber Foods with Fiber Content
Whole Grains, Fiber and Diabetes in Women
High Fiber Food Chart Ranking Fiber Sources
High Fiber Foods and High Fiber Supplements

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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.