Fiber is a component of plant foods that passes through our digestive system without being completely broken down. There are two types of fiber: soluble fiber and insoluble fiber. But do you know how these two types of fiber differ, what types of foods they are in, and are they necessary for the body?
The difference between soluble fiber and insoluble fiber
What is soluble fiber? Soluble fiber is a fiber that can pass through the digestive system more easily because it does not have to go through the digestion process of the stomach and small intestines, but can pass directly to the large intestine. This ยูฟ่าเบท type of fiber will dissolve into water and is invisible to the naked eye. This type of fiber will become a gel, helping to improve the digestive system in many ways. This type of fiber also helps to reduce cholesterol and blood sugar levels, enhancing blood sugar control, which has an effect on reducing the risk of diabetes.
Sources of soluble fiber
Foods high in soluble fiber include:
- Oatmeal
- Peas
- Various beans
- apple
- Citrus fruits
- carrot
- barley
How to increase soluble fiber in your diet
- Boil soup with various beans
- Eat an apple, orange or grapefruit.
- Try making dried fruit and eating it yourself.
Insoluble fiber is fiber that has a low water solubility or does not dissolve at all. This type of fiber or dietary fiber can be easily observed with the naked eye, such as when we squeeze orange juice or vegetable juice that comes with pulp. This type of fiber will attract water into the food pulp, helping to make it easier to excrete, reduce constipation, promote intestinal health and normal excretion. In addition, this type of fiber also promotes insulin response and may help reduce the risk of diabetes, just like soluble fiber.
Sources of insoluble fiber
Foods rich in insoluble fiber include:
- Wheat
- sweetcorn
- Various vegetables
- Nuts
- taro
- it
- and whole wheat bread
How to Increase Insoluble Fiber in Your Diet
- Start your day with whole wheat bread, oatmeal, or high-fiber cereal for breakfast.
- When baking, try replacing some or all of the flour with whole wheat flour.
- Keep some nuts at home as a healthy snack.
- Buy fresh cauliflower and green beans from the store, wash, cut and prepare after returning home. They can be steamed or eaten fresh as a snack or side dish.
Benefits of Fiber or Dietary Fiber
Fiber has many benefits for gut health, and current research suggests that it has an impact on other systems throughout the body. Getting the right amount of fiber can help:
- Weight control
- Control high blood pressure
- Helps balance blood cholesterol levels
- Helps the digestive system function normally and prevents hemorrhoids.
- Control blood sugar levels
- Controls the body’s satiety signals, helping you know when to stop eating.
- Reduce the risk of colon cancer
- Reduce the risk of breast cancer
- Reduce the risk of diabetes
- Take more time to chew, which helps you eat more slowly, which is good for your digestive system.
Risks of Consuming Too Much Fiber
Eating too much fiber can cause side effects such as bloating, stomach cramps, and abdominal pain. However, most statistics show that people tend to get less fiber than they need, rather than too much. If you want to increase your fiber intake, do it gradually, adding a little at a time to give your body time to adjust. To get the most out of fiber, it is important to drink enough water each day.