Soluble Fiber vs Insoluble Fiber in the Diet

When it comes to soluble fiber vs insoluble fiber you might wonder what the difference is. To understand the difference you first need to understand what dietary fiber is.

Dietary fiber is the edible portion of plant cell walls. Fiber is difficult for the body to digest. In fact, the body doesn’t digest it at all. Dietary fiber is either absorbed into fluids going through your digestive tract or else comes out in exactly the same state it went in. Which of these is dependent upon whether the fiber is soluble or insoluble.

Dietary fiber is an extremely important and beneficial component of our dietary requirements. Dietary fiber helps protect your body from many diseases and is a proven weight loss aid because it reduces overall food intake. The reason for this is that foods that are rich in fiber are more difficult for the body to digest so it remains in the stomach for longer which means that it takes longer for you to experience that empty, hungry sensation. Additionally, because of the slower absorption, glucose contained in food is also absorbed slower which prevents large spikes in blood glucose levels. This is the reason why diabetics are placed on high fiber diets.

The recommended daily intake of fiber intake is 20-35 grams (approx 1oz) for adults. According to the American Dietetic Association (ADA), the dietary fiber requirement for children from 2-18 years of age is their age plus five in grams. So a nine year old should consume 14grams (9+5) or 0.5oz of dietary fiber per day. This should come from a combination of soluble and insoluble fiber, because each type has different benefits. A ratio of 3:1 insoluble to soluble fiber is normal, though you really don’t need to monitor it. Although neither type of dietary fiber is absorbed by the body, they react differently when combined with water.

Soluble fiber swells and forms a type of gel when combined with water. Soluble fiber has several benefits, including reducing cholesterol levels and controlling blood glucose. The scientific names of soluble fibers include pectins (the setting agent in fruit preserves), mucilages, gums, and some hemicelluloses. Rich sources of soluble fiber include oats and oatmeal, legumes (peas, beans, lentils), barley, fruits and vegetables (especially oranges, apples and carrots).

Insoluble fiber exits the digestive system in much the same form as it enters because it does not dissolve in water or get absorbed into our body. Insoluble fiber is extremely important to intestinal health and reduces the risk of constipation, hemorrhoids and even colorectal (bowel) cancer. The scientific names for insoluble fibers include cellulose, lignins, and also some other hemicelluloses. Most insoluble fibers come from the outer bran or husk layers of grains and seeds like flaxseed (linseed), poppy seed, sesame seeds, psyllium etc.

Because dietary fiber is plant based (i.e., nuts, whole grains, legumes, fruits and vegetables), these foods are essential to healthy eating habits. Unfortunately, most people in western nations consume far less dietary fiber than their body requires for healthy function. In fact, most consume an average of 12-17 grams (0.5oz) per day, less than half the recommended amount. Ways to increase dietary fiber in your diet are:

• Consume whole wheat or multi grain breads instead of white bread.
• Consume whole grain cereals and pasta rather than refined and processed varieties
• Consume whole vegetables and fruits with skin on if possible
• Substitute whole grain or oat flour in baked goods that normally contain white flour
• Go vegetarian occasionally and substitute meat for beans or legumes. Lentils are a perfect substitute and make a lovely burger
• Consume brown rice rather than white rice
• If you feel you are not receiving enough fiber take a fiber supplement such as metamucil (see recipe below)

How to make your own fiber supplement and save money.

Metamucil is a fairly expensive item to purchase. Thankfully, you can easily make your own dietary fiber supplement with products that are readily available at the store:

Ingredients:
3 cups of ground psyllium husk (available in the health food section or health food shop)
2 tablespoons of powdered energy drink like gatorade.

Place these items together in a container and shake to combine.

This should be enough to last about two weeks for one person. To use simply place three teaspoons full into a drinking glass, fill with water and stir then drink. Making your own is considerably cheaper than purchasing ready made fiber supplements.

To reduce your appetite when dieting you can take a dose of fiber 30 minutes before lunch or dinner. Doing this has been found to reduce food consumption by up to 33%

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “Soluble Fiber vs Insoluble Fiber in the Diet” is intended for informational purposes only.