Both types of fibers are essential for the proper functioning of the body and work together – a lot! – to health
That dietary fiber is important, everyone already knows. However, did you know that there are two different types of fiber – soluble and insoluble – and that we need to consume both of them frequently? So it is!
For those who do not remember, fibers are substances present in foods of plant origin and which are not digested by our body, on the contrary they are absorbed and act directly on the functioning of our gastrointestinal system.
WHAT ARE SOLUBLE FIBERS?
“The soluble fibers dissolve in water and form a kind of gel in the colon,” explains the Dr. Estela Oliveira , sports doctor and integrative medicine specialist. “They work by delaying gastric emptying, promoting a greater feeling of satiety, helping to regulate intestinal transit and also reducing cholesterol and blood sugar”.
Among the advantages of soluble fiber we have:
- Helps maintain blood sugar levels : which is essential, especially for people with type 2 diabetes, since foods with soluble fiber, unlike common carbohydrates, do not cause blood glucose spikes.
- Contributes to the reduction of “bad” cholesterol (LDL cholesterol) In short, soluble fibers act directly in the body’s production, release and absorption of bile, which also directly affects blood cholesterol levels.
- It feeds the “good” bacteria in the gut : although the body does not digest soluble fibers, they are “broken up” by the bacteria that inhabit our intestines. In this way, these fibers act as natural probiotics and the process not only improves intestinal health but also generates a series of benefits for the body, such as contributing to the feeling of satiety.
You may be wondering: where do we find soluble fiber? Here is our list:
- Waste
- Banana
- Beans and other legumes
- Chia seeds
- Oats
- Sweet potato
- Soy
- flax seed
WHAT ARE INSOLUBLE FIBERS?
Literally unlike the previous article, insoluble fibers are those that do not dissolve and remain intact as food moves through the gastrointestinal tract. Contrary to the soluble sisters, they do not turn into gel in the intestine, but collaborate in the formation of the fecal cake.
The main advantage of the consumption of insoluble fiber is precisely that of keeping intestinal function regulated. It contributes to the consistency of the stool and also to the rate of transit of the fecal cake through the intestines, which is the time it takes for food to leave the body through the poop.
For those suffering from constipation, insoluble fiber is a great ally, as well as for patients with irritable bowel syndrome or Crohn’s disease, both conditions that directly interfere with gastrointestinal functioning.
Need help figuring out where to find these fibers in your diet? Come on:
- Almonds in shell
- peanuts
- Green olive
- raisins
- Avocado
- Pear with peel
- Peanuts
- Fishing
CONSUMPTION OF SOLUBLE AND INSOLUBLE FIBERS
In summary, it is important to warn: consuming sources of soluble and insoluble fiber daily is essential for the proper functioning of the intestine and, of course, of the whole body.
“Soluble and insoluble fiber have different functions in our gastrointestinal system, and they both bring many benefits to our body’s functioning, so it is important, with the help of a professional, to have a personalized and balanced diet that incorporates both types. Fiber. “, explains the doctor.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
