Comparing Soluble and Insoluble Fiber
Comparing Soluble and Insoluble Fiber
Type of Fiber | Sources | Functions |
|---|---|---|
Soluble | Apples (mainly in the flesh of the apple) Barley Beans Citrus fruits Lentils Oat bran Oatmeal Pectin (from fruit) Psyllium Rice bran Strawberries | Helps moderate the changes in blood sugar and insulin levels that occur after eating a meal Helps reduce cholesterol levels May reduce the risk of atherosclerosis Atherosclerosis Atherosclerosis is a condition in which patchy deposits of fatty material (atheromas or atherosclerotic plaques) develop in the walls of medium-sized and large arteries, leading to reduced or... read more |
Insoluble | Apples (mainly in the skin of the apple) Brown rice Pears Prunes Many vegetables, including cabbage, root vegetables, and zucchini Whole grains and whole-grain breads and pastas | Provides bulk to feces and thus helps food move through the digestive tract, preventing constipation Helps eliminate cancer-causing substances produced by the bacteria in the large intestine Reduces pressure in the intestine, helping prevent diverticular disease Definition of Diverticular Disease Diverticular disease is characterized by small, balloon-like sacs (diverticula) protruding through the layers of particular structures in the gastrointestinal tract (digestive tract). A single... read more Makes people feel less hungry because it adds bulk to the diet, makes people chew more slowly, and keeps food in the stomach longer—and is thus helpful in losing weight |
