Dietary fiber is the part of food that does not get affected by the digestive process in the body. Although dietary fiber may be resistant to the digestive process, it is an extremely beneficial part of the human diet. One important benefit of fiber is that it helps provide a feeling of satiety. Since there are two types of fiber, soluble and insoluble, knowing which one maintains fullness in the body is sometimes confusing.
Health Benefits
Fiber helps reduce the risk for some chronic diseases, prevents constipation and is linked to prevention of colon and breast cancer. Fiber also reduces the risk of heart disease and is known to help lower blood sugar and therefore assists in management of diabetes. The American Dietetic Association recommends fiber intake of between 20 to 35g per day for adults and age plus 5g per day for children. This recommended amount should come from a combination of soluble and insoluble fiber, since each type provides different benefits.
Insoluble Fiber
Insoluble fiber does not absorb or dissolve in water so it speeds the passage of foods through the stomach and intestines, which make bowel movements easier. Insoluble fiber benefits the intestines by reducing the risk and occurrence of constipation, colon cancer and hemorrhoids. It is found in foods such as wheat bran, vegetables, and whole grains. Although, insoluble fiber has many benefits, it is soluble fiber that promotes the feeling of fullness.
Soluble Fiber
Soluble fiber retains water, which causes it to swell and form a gel-like substance. When the soluble fiber swells, it slows digestion and nutrient absorption from the stomach and intestine. Soluble fiber also binds with fatty acids and slows stomach emptying time. Since soluble fiber decreases stomach emptying time, it allows the body to feel fuller longer. It also helps by lowering cholesterol and blood sugar levels. Soluble fiber is found in foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
Increasing Fiber
Some ways to increase both insoluble and soluble dietary fiber in the diet are to eat whole fruits instead of drinking fruit juices; replace white rice, bread, and pasta with brown rice and whole grain foods; and also eat legumes. In order to have the feeling of satiety, it is important to have enough soluble fiber. A few foods that are rich in soluble fiber include oats,oatmeal, and barley; legumes such as cooked peas, beans, and lentils; fruits such as oranges, apples, bananas and strawberries; and carrots, broccoli, and beets.
References
- "Journal of the American Dietetic Association; Position of the American Dietetic Association: Health implications of dietary fiber"; Joanna L. Slavin; July 2008
- U.S Department of Agriculture: Chapter 7 -Dietary, Functional, and Total Fiber
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