There are different types of fiber that play a very important role in the healthy functioning of our body. Fiber is actually a part of food that is not digestible in our bodies.
Our digestive system lacks the enzymes necessary to break down different types of fiber, and hence they are not absorbed by our body.
It simply remains intact in your stomach, intestine, and colon but is helpful for its relieving power in case of constipation. Moreover, different types of fiber offer different benefits. But before getting into the benefits, let’s talk about the main types first!
Types of fiber
Nature has divided dietary fiber into different categories/types based on its beneficial abilities. The division makes it easy to understand the nature, sources and advantages of these fiber. Want to know more about types of fiber? Continue reading!
There are generally two types of fiber; soluble and insoluble fiber.
Soluble fiber
As the name suggests, soluble fiber is a type of fiber that is easily soluble in water. If we talk about our body, soluble fiber gets dissolved and broken down by the reactions of bacteria present in our intestines. This results in the release of gas and short-chain fatty acid compounds, which are beneficial.
We can further divide soluble fibers into different categories, as follows:
Well-fermented, viscous
It dissolves in water and becomes viscous. The bacteria in our gut can ferment and break down this type of soluble fiber that forms a gel-like substance. For example, beta-glucans in oats.
Non-fermented, viscous
This fiber also dissolves in water and gets thickened. The body’s gut bacteria cannot ferment it, and thus it forms a gel-like substance. For example, psyllium husk.
Readily fermented, non-viscous
It is a type of soluble fiber that dissolves in water but does not get thickened. As a result, it becomes easy for the bacteria in the gut to ferment it. For example, wheat dextrin and inulin.
Sources of Soluble Fiber
Soluble fiber is found abundantly in nature. Major candidates that bear considerable amounts of soluble fiber are as follows:
- apples
- beans
- psyllium
- oats
- citrus fruits
- peas
- barley
- carrots
Advantages of Soluble Fiber
Lowers blood cholesterol level
Soluble fiber has the tendency to attach cholesterol molecules and, as it is not absorbed, is responsible for carrying these molecules out of the body.
Support the health of gut bacteria
Bacteria in the gut feed on this type of fiber, and hence it keeps them healthy.
Maintains blood glucose levels
As it doesn’t get absorbed well in our body, it does not interfere with the blood sugar spikes responsible for heart diseases as well as type 2 diabetes.
Help weight loss
This fiber does not contribute to the calories in your diet and also gives you a feeling of fullness for a longer time, both leading to the management of weight.
Insoluble Fiber
Insoluble fiber is a type of fiber that does not dissolve in water and, hence, cannot be completely fermented by human intestinal bacteria. Throughout the digestive system, the insoluble type of fiber remains intact and is not broken down by the bacteria.
Sources of insoluble fiber
High concentrations of insoluble fiber are present in seeds, beans, and nuts. Some other good sources of insoluble fiber are:
- wheat bran
- whole-wheat flour
- green beans
- Potatoes
- cauliflower
Insoluble fiber is specifically beneficial for people suffering from irregularity of stools or constipation. As the body does not absorb this type of fiber, it helps promote the movement of substances throughout the gastrointestinal tract, resulting in the bulk production of stools.
Advantages of insoluble fiber
Prevent constipation
Because it draws water and thickens your stool, insoluble fiber makes it softer and easier to pass, hence relieving constipation.
Lowers diverticular disease risk
Diverticular disease features the formation of tiny pouches in the colon’s lining, leading to pain and other symptoms by infection or inflammation of these pouches. If you include insoluble fiber in your diet, it may help decrease the risk of diverticular disease and the pressure on your colon by keeping your stools soft and moving.
Weight loss
Similar to soluble fiber, insoluble fiber can also keep you full for a longer period, leading to weight management.
Conclusion
Keeping in consideration the benefits of both soluble and insoluble types of fiber, we can conclude that fiber, although indigestible, is still a major part of our diet and necessary for our body’s proper growth and functioning. Both soluble and insoluble fibers have their own benefits, such as soluble fiber, which is famous for lowering blood glucose and sugar levels. On the other hand, insoluble fiber is popular for its ability to soften stool, making it easy to pass through the gastrointestinal tract. Most of the food items we take in our routine contain both soluble and insoluble types of fiber, with a slight exception containing a high amount of either one.
Read More Information
For further information on high-fiber foods and their benefits, check out these articles:
- High Fiber Fruits: A Comprehensive Guide
- Advantages of High Fiber Foods: Why You Should Incorporate Them Into Your Diet
- Low Fiber Diet: What You Need to Know and Its Implications on Health
These articles provide valuable insights into various aspects of fiber-rich diets and their impact on health and well-being.
