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Soluble or Insoluble Fibre : Whats the Difference?
When you are discussing a health condition, such as irritable bowl or constipation, with friends and family you may hear them say ‘increase you fibre. This is sound advice, however, it is not as easy as just eating more high fibre foods. There are actually two types of fibre, and each serves its own purpose in terms of health benefits. Be sure to discuss increasing fibre with a health professional, such as a Dietitan, to be sure you are consuming the correct fibre for your health condition.
Insoluble Fibre
An insoluble fibre is one that does not dissolve in water. Instead, it absorbs water to form a soft, bulky mass. It aids in moving things quickly through the intestine to keep the bowels regular. It also helps control the pH of the intestines, and promotes the feeling of fullness.
Insoluble fibre has many benefits. These include;
• Helping to prevent constipation, thus helping to prevent
straining and polyp formation
• Moves toxic materials through the intestines quickly, thus
helping to prevent colon cancer
• Keeps you feeling full, which can lead to less calories
being eaten, and therefore weight loss
Insoluble fibre can be found in high fibre breads and cereals (wholegrain breads, rye, brown rice, whole wheat pasta, wheat bran cereal), the outer skins of fruits and vegetables, nuts, seeds and wheat bran.
Soluble Fibre
Soluble fibre dissolves in water and forms a gel like substance. It binds with fatty acids, and delays stomach emptying.
Soluble fibre has many benefits. These include;
• Lowers LDL cholesterol by binding to the fatty acid, causing
it to be eliminated in stools. This helps prevent heart
disease.
• Delays stomach emptying, so sugar is absorbed and released
into the blood more slowly. This is beneficial to those with
diabetes.
Soluble fibre is found in oats and oat brans, legumes, barley, okra, vegetables (eggplant and carrots), fruits (apple and oranges) and flaxseed and psyllium.
Added to site on : Monday, 31 January 2011