Soluble Fiber

Fiber refers to the non-digestible, complex carbohydrate component found in abundance in plant based foods. Fiber comes in two forms: insoluble and soluble. Although it does not provide us with nutrients or calories, it carries many benefits with it.

Insoluble fiber does not disolve in water and consists of cellulous, hemicellulose, and lignin. These components are what gives stucture to plants. Insoluble fiber's main job is to aid in digestion. It holds on to water which helps move waste through the digestive tract decreasing the time that potentially harmful substances may stay in the colon. Whole-wheat and wheat bran products are good sources of insoluble fiber. Insoluble fiber can also be found in most vegetables and skins of fruits.

Soluble fiber found in such foods as oats, dried beans and peas, barley, and the fleshy part of fruits and vegetables, disolves in water and creates a viscous substance. Soluble fiber binds with cholesterol, which allows cholesterol to be excreted rather than reabsorbed into the body. It can also help regulated the use of sugars in the body. NCEP recommends increasing soluble fiber to 10 to 25 grams per day.

Health benefits of fiber:

• Help prevent constipation, hemorrhoids, diverticulosis
• Prevention of some cancers
• Help maintain normal weight
• Assist in controlling blood sugars in diabetes
• Lower blood cholesterol levels

Good sources of soluble fiber.

• Oats, oat cereals
• Fruits (apples, pears, citrus fruits, berries, apricots, prunes)
• Vegetables (carrots, cabbage, brussel sprouts, sweet potatoes)
• Dried beans and peas