Dietary fiber are natural formations found in plant foods. They are parts of the plant which are not dissolved in the stomach and pass through the digestive system rough.
There are two types fiber: soluble and insoluble. Insoluble and soluble fiber foods – both are equally important for health, because thay not only promote good digestion, but also protect the body from cardiovascular disease, diabetes, obesity, constipation and other conditions. Soluble fiber dissolves in water and insoluble – no.
Starch foods contain more soluble fiber. They were dissolved in water and turn into a gel. This gel has a gentle action in the digestive system. The soluble fiber foods also help to maintain the probiotic bacteria in the intestines. Soluble fiber may lower “bad” LDL cholesterol by blocking its absorption from food.
Which are Soluble fiber foods?
A list of Soluble fiber foods
- Oatmeal
- Apples
- Lentils
- Pears
- Strawberries
- Beans
- Nuts
- Peas
- Cranberries
- Carrots
- Celery
- Cucumbers
- Citrus fruits
Insoluble fiber reduce the risk of cardiovascular disease. They also help in easier bowel movements, leading to an overall decrease in calorie intake. Insoluble fiber foods are whole grains, bran cereals, broccoli, onions, tomatoes, cucumbers, lettuce, raisins, grapes, seeds, barley, brown rice, cabbage, and almost all root vegetables. Insoluble fiber may acts like natural laxatives.
Foods rich in fiber are an important part of a healthy diet. They reduce the risk of developing various diseases – heart disease, diabetes, constipation. Furthermore, the fiber may help for more rapid fat absorption in the digestive system.
Benefits of insoluble and soluble fiber foods
Main benefits of insoluble and soluble fiber foods are:
- Help with constipation and other problems with the colon (diverticulitis, hemorrhoids)
- Help expel toxins from the body
- Decreased appetite
- Reduce the “bad” (LDL) cholesterol and reduce the risk of atherosclerosis of the vessels
- Slow the rate of digestion of complex carbohydrates and, thus, lower the glycemic index of their
- Slows absorption of simple carbohydrates
- Assist in the control of weight
