In the previous article, we have discussed about fiber. Moreover, we also mentioned it cannot be digested by the body during metabolism. However, we also mentioned the soluble and the insoluble. Therefore, what are the differences of two it?
Everyday we consumed food that contain nutrients. Fiber is one of nutrients that can get from plant derivatives. Therefore, vegan and vegetarian is always be the role model for this nutrient intake. However, how we differentiate type of this nutrient that we eat?
soluble fiber and its source
The type of this fiber easily absorb water in the digestion system. They turn into gel and work like sponge. Therefore, we feel full longer. This gelling nutrient later become the food for microflora in the gut.
When you have diarrhea, they help to absorb the excess water. Thus, your feces solidify and have structure. They help to lower fat absorption and decrease cholesterol. This is because they can trap fat and cholesterol in its gel. It also can lower blood glucose and lower cardiovascular disease risks.
Soluble fiber present in form of pectin, beta-glucan, guar gum, and inulin. You can get it from:
insoluble fiber and its source
Insoluble fiber cannot absorb water. They remain the same until it excrete. However, they can help to smooth our digestive system. Therefore, it is suitable for them who have constipation, but not for the diarrhea.
Since it only pass the digestive system, it have zero calorie. It forms in cellulose, hemicellulose, and lignin. You can get it from:
- whole fruit (like apple with peel)
- whole grains
- sunflower seed
Even though they offer a little different benefits, there is nothing superior between soluble fiber and insoluble fiber. Both are beneficial to your digestion and health in general. It is recommended that we consume up to 25-29 grams of it per day. It is very likely that the body will experience problems if we consume less. Furthermore, if we overeat, it most likely triggers bloating.