Fiber is very important to overall health, yet most Americans don’t get enough. While the American Dietetic Association recommends 25 to 30 grams of fiber daily for adults, average intake is 14 grams a day, according to the Colorado State University Extension. Lettuce is not very high in fiber, compared with other vegetables, but it does contain pectin, a highly soluble fiber, and some insoluble fiber, as well.
Insoluble Fiber
Insoluble fiber – fiber that does not dissolve in water – is the type of fiber primarily responsible for promoting bowel health and preventing constipation. A high-fiber diet can help to decrease your risk of hemorrhoids and diverticulitis, a bowel disease that creates small pouches in your colon. A diet high in insoluble fiber can also reduce your risk of developing diabetes. Insoluble fiber includes cellulose, hemicellulose and lignin. These fibers give structure to the cell walls, leaves and stems of lettuce.
Soluble Fiber
Soluble fiber dissolves in water and becomes a gel-like material. It pulls in more water from the intestinal tract, and the gel-like mass helps to slow digestion. Soluble fiber can help decrease cholesterol levels and slow absorption of sugar. Diabetics benefit from adding soluble fiber to their diets, because it helps to stabilize blood sugar. For those with irritable bowel syndrome and other inflammatory bowel diseases, soluble fiber helps to decrease diarrhea and make the stool more solid. In addition, soluble fiber can increase the sensation of fullness, so you eat less.
Pectin
Pectin is a water-soluble fiber, and lettuce contains pectin. If you have ever made jam or jelly, you know that pectin is added to help thicken the fruit. Pectin performs a similar function in the intestines. Pectin is a carbohydrate molecule composed primarily of a sugar residue called D-galacturonic acid. The term pectin refers to a group of sugar molecules called polysaccharides that are usually found in the cell walls and intercellular spaces of a plant.
Lettuce and Fiber
The fiber found in vegetables like lettuce, as well as fruits, nuts, whole grains and legumes, has many health benefits. Despite its leafy appearance, lettuce is mostly water. Vegetables in general are usually good sources of fiber, but lettuce actually has very little fiber, soluble or otherwise. One cup of romaine lettuce has about 1.2 grams of total fiber, while 1 cup of iceberg lettuce has 0.7 grams.
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