Fiber Rich Foods- Both Soluble and Insoluble Kinds
The Difference in Fiber Rich Foods
To put together a well-rounded diet, one of the most important aspects is understanding what will be on the list of fiber rich foods. To get a better understanding of fiber for the diet, we should further break it down to soluble and insoluble fiber. Each is important in its own right, and each will have its own effect on our system. Plus the importance of fiber has been well-documented: The American Dietetic Association says that we should be eating a minimum of 20-35 grams of fiber a day (depending on a person’s daily calories), which is about twice what is actually consumed on average.
What Are Some of the Soluble Fiber Rich Foods
A key as to what soluble fiber does for us is to create useful bacteria that assist in the digestive process. Some our most crucial health dangers people face are hypertension, cardiovascular disease, obesity and diabetes. All of these could be curbed or prevented by consuming more soluble fiber in our diet. It is abundant in plant food, and is most prevalent in whole grains, beans and other legumes, potatoes, apples, carrots, berries, broccoli and bananas. Why these foods are so significant to your diet program are their prebiotic nature, which increases the bacterial development in the intestines.
This will provide even greater nutritional value to the food you eat, as the bloodstream will be allowed to soak up a greater percentage of the nutrients in your diet. Soluble fiber, as the name suggests, absorbs water, thus forming a gel. This moves the food through your system slower, making you feel full for a longer period of time. It also will have a stabilizing effect on your sugar levels, and therefore insulin.
Insoluble Fiber Rich Foods Are Crucial for Proper Digestion
Insoluble fiber, on the other hand, has as its main job to keep food moving through the digestive tract before it is finally removed from the body as waste. This fiber does not dissolve in water, so will move through the digestive system intact. It will speed the passage of food through the intestines. Its effect is to properly cleanse the digestive system, and has been called the gut-healthy fiber.
We have many sources of insoluble fiber, such as green beans, dark leafy vegetables, tomatoes, cabbage, grapes, cucumbers, zucchini, barley, nuts, seeds, carrots, onions, broccoli, celery, brown rice, whole wheat and grains, and wheat bran. There are many choices, and by eating a variety of these sources of fiber you should be in good condition with your digestive system. Look for foods that are part of the Mediterranean diet recipes for a broad-base diet of these great foods.
Both types of fiber are not digested, and therefore will not be absorbed into the blood. They are not used for energy, but they are a crucial part to the digestive process of other foods. You have probably already guessed that balance of these two types of fibers will be important.
High soluble fiber foods if eaten in great quantities could cause gas. When this happens, try to get a better balance with your diet with more insoluble fiber foods, such as cereals, apples, and grains. And drinking larger amounts of water will help. But unless you’re looking for a specific health benefit, try eating a variety of soluble and insoluble fibers to gain all the health benefits.