Fiber, as it relates to food, is something we've heard a lot about in recent years. But what, exactly, is fiber? First, fiber is classified under the carbohydrate food group; however, unlike most foods, fiber does not contain any vitamins or minerals. Furthermore, fiber is low in calories and is an important ingredient in a weight loss program.
Fiber is further classified into two types, water-soluble and water-insoluble. As you would expect, water-soluble fiber dissolves in water whereas insoluble fiber does not. They are commonly known as soluble and insoluble fiber. The benefits of soluble fiber are the reduction of cholesterol in the blood and its ability to slow down carbohydrate digestion. It also regulates the release of glucose in the blood, which stabilizes the blood sugar level. Good sources of soluble fiber include oatmeal, oat bran, citrus fruits, beans, dried peas, apples, beans, and potatoes.
Insoluble fiber not only does not dissolve in water but it actually absorbs water. This creates bulk in the intestinal track, which eases the passing of food and softens the stools. Insoluble fiber is also an important factor in keeping the colon healthy. You'll find insoluble fiber in vegetables and fruits such as pears, carrots, asparagus, broccoli, and whole grain bread and cereals like whole wheat and wheat bran.
Both insoluble and soluble fibers pass through the stomach to the small intestine without being affected by the digestion process. When they arrive at the colon or the large intestine, they may be in a state of partial or complete fermentation due to the colon bacteria. Although gas is an unwelcome product of fermentation the positive result is the formation of short-chain fatty acids, which is one of the most important health benefits of insoluble fiber. These fatty acids control lipid and blood glucose levels, which contribute to a healthy colon and the proper regulation of the body's immune responses. Your weight loss efforts will be more productive if you consume high fiber foods such as fruits, vegetables and whole grains. Since insoluble fiber increases the bulk in the intestines you will have a feeling of fullness for a longer time period and you'll find it takes fewer calories to satisfy your hunger.
The body needs a total of around 20 to 35 grams of fiber a day and this can be equally split between the soluable and insoluable fibers. You can normally get this amount of fiber in your diet by eating foods that are high in fiber. However, there are supplements available, which will make up for any deficiency if needed.
Soluable fibers and insoluable fibers are called dietary fibers, however, there is another type of fiber called functional fiber. This fiber is typically added to foods by manufacturers to increase the bulk without increasing the calories. Maltodextran, polydextrose, cellulose and insulin are classified as functional fibers.
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Bob Storrs has worked in wellness field since 1994 and has counseled people on how to use natural products and supplements to lose weight and have a healthier lifestyle. NOTE: This article may be reprinted as long as it is not changed and includes the author's bio.
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