Fiber is defined as the portion of plants that enzymes in your intestinal tract cannot digest. Fiber is categorized as soluble or insoluble based on how it is absorbed in your body. Both types of fiber are essential in the diet, as each type of fiber provides different health benefits.
Soluble Fiber
Soluble fiber is a type of fiber that is able to dissolve in water. Soluble fiber attracts water and turns into a gel-like material in your digestive tract. This gel-like material slows down digestion and the passage of material through your digestive tract. Soluble fiber can help lower blood cholesterol levels and keep blood glucose levels steady. This type of fiber has no effect on digestive abnormalities.
Soluble fiber is found inside of plant cells, and types of soluble fiber include pectin and gum. Barley, oat bran, nuts, seeds, lentils, peas, and some fruits and vegetables contain soluble fiber.
Insoluble Fiber
Insoluble fiber does not dissolve in water. This type of fiber pulls water into the digestive tract, adding bulk to the stool and increasing the passage of material through your digestive tract. Insoluble fiber can help decrease constipation, prevent hemorrhoids and decrease the risk of developing digestive diseases, such as diverticulosis.
Insoluble fiber is found in the cell walls of plants, and types of insoluble fiber include cellulose, hemicellulose and lignin. According to the Colorado State University Extension, the best sources of insoluble fiber are whole grains and wheat bran. Other good sources include beans and vegetables.
Recommendations
Recommendations for fiber can be determined in two different ways. The Dietary Guidelines for Americans states that you should consume 14 g of fiber for every 1,000 calories you eat; if you follow a 2,000-calorie-per-day diet, you need 28 g of fiber. Another way to determine fiber needs is based on age and sex. Males from 9 to 13 years of age should eat 31 g of fiber; from ages 14 to 50, 38 g of fiber; and over the age of 50, 30 g of fiber. Women have slightly smaller needs than men. Females from 9 to 18 years of age should consume 26 g of fiber; from ages 19 to 50, 25 g of fiber; and over the age of 50, 21 g of fiber.
Considerations
Fiber recommendations are not divided into soluble and insoluble fiber. Recommendations are based on total fiber consumption. It is also important to increase fiber intake gradually to avoid any possible adverse side effects, such as abdominal bloating, gas, cramps and diarrhea. You should also increase water intake when you increase your intake of fiber.
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