the key to the smoothest digestion
However, not all fiber is the same. Fiber can be divided into two categories according to its physical characteristics and effects on our bodies.
Soluble fiber – fiber that dissolves in water
Each type of fiber functions differently and provides different health benefits.
Soluble fiber can be found in oats, oat bran, dried beans and peas, barley, flax seed, fruits such as oranges and apples, vegetables such carrots, and psyllium husk. Soluble fiber binds to fatty acids and prolongs digestion time of stomach contents – thus helping to regulate blood sugar. Soluble fiber is reported to help reduce overall cholesterol and more importantly, LDL (the so-called bad cholesterol).
Insoluble fiber – fiber that does not dissolve in water.
Insoluble fiber can be found in wheat, wheat bran, corn bran, flax seeds, vegetables such as green beans and cauliflower, and the skins of fruits and root vegetables. Insoluble fiber helps to move waste through the intestines and bowel, remove toxins from your colon and helps to balance the acidity of your intestines.
|Food Source||Soluble Fiber (g)||Insoluble Fiber (g)|
|CEREAL GRAINS (1/4 cup cooked)|
|Psyllium seeds, ground (1 Tbsp)||5||1|
|FRUIT (1 medium fruit)|
|Blackberries (½ cup)||1||3|
|Citrus Fruit (orange, grapefruit)||2||0.5|
|Prunes (¼ cup)||1.5||1.5|
|LEGUMES (½ cup cooked)|
|Lentils (yellow, green, orange)||1||7|
|Black eyed Peas||1||4.5|
|VEGETABLES (½ cup cooked)|