The Effects Of Soluble And Insoluble Fiber

You need both soluble and insoluble fiber in your diet because they play different, though very important roles. Soluble fiber acts like a sponge and insoluble fiber acts as a broom, explains AskDrSears.com. Soluble fiber, found in foods such as barley and oats, absorbs water and turns into a gel, slowing digestion. Insoluble fiber, found in peels, skins and grains, absorbs water and provides bulk to stools allowing movement through the small intestines to occur.

Healthy Digestion

A combination of insoluble and soluble fiber promotes healthy digestion. Maintaining a healthy digestive tract prevents complications later such as constipation, diverticulitis and hemorrhoids. Fiber increases bowel regularity. Keeping food moving through the small intestine is important to prevent constipation and maintain appropriate levels of bacteria for the small intestine. Fiber encourages the growth of healthy bacteria and discourages unhealthy bacteria, according to AskDrSears.com.

Blood Sugar Control

Both types of fiber improve blood sugar control. Soluble fiber slows down digestion of food in the small intestine. When this occurs, blood sugars are released more slowly into the blood stream, providing for a steady stream of sugar rather a great amount all at once, according to a study published in the 2008 "Journal of Nutrition," by researcher Martin Weickert. Insoluble fiber is not absorbed, so it has no effect on blood sugars.

Cholesterol Reduction

Soluble and insoluble fiber work in two ways to affect cholesterol. Fiber interrupts the metabolism of cholesterol and prevents it from being released into the blood stream by using it to form bile acids instead, according to "Nutrition and Diagnosis-Related Care" by Sylvia Escott-Stump. Fiber also binds to cholesterol and takes it out of the body before being absorbed, thereby reducing cholesterol levels.

Appetite Control

Soluble and insoluble fiber assist with appetite control by helping you to feel fuller longer. Since digestion of fiber is slower, the small intestine stays full longer, resulting in decreased intake of food. Foods high in fiber take more time to chew and digest, which allows the stomach to communicate to the brain feelings of fullness. "Today's Dietitian" explains a high-fiber diet aids in weight maintenance and weight loss because it increases satiety.