What are some foods that contain high sources of soluble and insoluble fiber?

Fiber is supposed to be good for digestion, a good list would be useful.

Posted Answers

A:

Understanding fiber--soluble fiber and insoluble fiber

Fiber is the part of a plant your body can't digest. It comes in the form of both soluble fiber (which dissolves in water) and insoluble fiber (which does not dissolve in water but, instead, absorbs water). Soluble and insoluble fiber do differ, but they are equally beneficial.

Soluble fiber somehow lowers the "bad" cholesterol, or low-density lipoprotein (LDL), in your body. Experts aren't entirely sure how soluble fiber works its magic, but one popular theory is that it gets mixed into the bile secreted by the liver and forms a type of gel that traps the building blocks of cholesterol, thus lowering your LDL levels. It's akin to spider trapping smaller insects in its web.

Insoluble fiber doesn't affect your cholesterol levels at all, but it does regulate your bowel movements. How does it do this? As the insoluble fiber moves through your digestive tract, it absorbs water like a sponge and helps to form your waste quickly into a solid form, making the stools larger, softer, and easier to pass. Without insoluble fiber, your solid waste just gets pushed down the colon or lower intestine as usual, where it is stored and dried out until you’re ready to have a bowel movement. High-starch foods are associated with drier stools. This is exacerbated when you "ignore the urge," as the colon will dehydrate the waste even more until it becomes so hard and difficult to pass, a condition known as constipation. Insoluble fiber helps to regulate your bowel movements by speeding things along. Insoluble fiber increases the "transit time" by improving colon motility and limiting the time dietary toxins "hang around" the intestinal wall. This is why it can dramatically decrease your risk of colon cancer.

M. Sara Rosenthal


 Answer by prokopton

A:

Soluble fiber: oats or oat bran, legumes (dried beans, peas, soybeans).

Insoluble fiber: wheat bran, whole grains, skins from various fruits and vegetables (cauliflower, broccoli, and brussel sprouts).

M. Sara Rosenthal


 Answer by prokopton

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