Fiber Research

Fiber Research

Insoluble fiber functions by helping with digestion and moving food through the intestines, which helps the body clean out waste. Soluble fiber also helps with your digestive tract but in addition functions to absorb cholesterol. This helps to keep cholesterol levels low and aids in heart health. Doctors recommend having both insoluble and soluble fiber in your diet.

Numerous food sources contain fiber. These include legumes, Brussels sprouts, broccoli, spinach and raw fruits such as apple, citrus fruits, grapes and prunes (American Heart Association [AHA], 2007). The grain family provides several alternate choices for daily fiber. Foods such as oatmeal, oat bran, corn flakes, brown rice, whole-wheat and white breads are some examples of excellent resources of dietary fiber (AHA).

Soluble and Insoluble Fiber Differences

Soluble fiber is able to dissolve in water. When water mixes with soluble fiber, it expands and becomes a gel-like consistency. Soluble fiber helps the body to level blood glucose and lower cholesterol. Pectin, gums, mucilage, and various hemicelluloses are some technical terms for soluble fiber. Oats, legumes (peas, beans, lentils), barley, vegetables and fruit (especially oranges, apples and carrots) are all good foods that contain soluble fiber.

Insoluble fiber is different from soluble fiber because when mixed with water, insoluble fiber does not dissolve. Insoluble fiber moves through our digestive track close to its original form. Insoluble fiber, like soluble fiber is very good for the body. Insoluble fiber helps the intestinal track by lowering the risk and problems associated with colorectal cancer, hemorrhoids, and constipation. Technical terms used for insoluble fibers are cellulose, lignin, and other hemicelluloses. Most insoluble fibers come from the bran layers of cereal grains.

Dietary Recommendations

A dietary fiber intake of 25 to 30 g/d is the recommended amount for adults according to the American Heart Association (American Heart Association [AHA], 1997). For children ages two through five years, a food plan for reduced fat consumption will gradually increase their fiber intake. For