We have been forever told that including fibre in our diet should be a must, given its health perks. But no one tells us which type we should really consume according to our body needs. A lot of people don’t know, but dietary fibre is classified into two categories—soluble and insoluble. While both fibres are good for the body, they might be the best fit for you as per your diet preferences. To help you make the right choice, let us know what they mean, the health benefits they provide, the food sources, and which one is better for you.
What Is Soluble Fiber?
Soluble fiber is a type of fiber that helps soften stool by absorbing water and forming a gel-like substance in the digestive system, making it easier to pass.
Benefits of Soluble Fiber
Soluble fiber helps slow down digestion, which keeps your blood sugar levels steady and makes you feel fuller for longer. This can be helpful for weight loss. Additionally, soluble fiber can help lower cholesterol levels by soaking up cholesterol and fat in your food and removing them from your body.
What Foods Have Soluble Fiber?
Legumes: split peas, beans, lentils, edamame
Fruits: oranges, avocados, apples, pears
Seeds: psyllium, chia, flax
Whole grains: oats, barley
Vegetables: Brussels sprouts, sweet potatoes, carrots, peas
What Is Insoluble Fiber?
Insoluble fiber doesn't absorb water, but instead helps add bulk to stool and draw water into the colon, making it easier to pass stools.
Benefits of Insoluble Fiber
Insoluble fiber helps move waste through your digestive system quickly, which can reduce the risk of harmful substances causing damage. This may help lower the risk of colorectal cancer.
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What Foods Have Insoluble Fiber?
Insoluble fiber is found in the tough, chewy parts of fruits and veggies, like apple skins, carrot tops, and broccoli stalks.
All in all, Soluble fiber helps remove fat and cholesterol from your digestive system, while insoluble fiber helps move waste through. Both types of fiber are important for a healthy gut and overall well-being. The fiber you choose depends on your diet and health preferences.
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