Comparison between soluble and insoluble fibers

Fibers are the indigestible portion of plants that shove food in the digestive system for easier fecal elimination. Dietary fibers are divided according to whether they provide soluble or insoluble fiber. Soluble and insoluble fibers and all present in plant foods, though the degree of such may vary. The table below shows plant foods that are rich in soluble and insoluble fibers.

SOLUBLE FIBERS                                                 INSOLUBLE FIBERS

Legumes (peas, soybeans, all kinds of beans)        Green beans, nuts, seeds, flax seed,
Oats, rye, chia, barley                                      Whole grains, wheat, corn, bran,
Prune juice, plums, berries, bananas                  lignums, tomatoes, legumes, lentils
Apple fruit (except skin) and pears                     Peas
Broccoli, carrots, artichokes                             Cauliflower, zucchini, celery, nopal
Potatoes and sweet potatoes (except skin)         potato skin
Onion (except skin)
Psyllium seed husk

Soluble fibers
A soluble fiber works by absorbing liquids in the digestive system and form a bulk to flush out toxins. It prevents diarrhea and constipation. Patients with IBS will surely benefits of taking soluble fiber. Soluble fibers are not laxatives. They cure constipation and diarrhea because they normalize bowel movement. Soluble fiber when mixed with water will form a gel like substance that is capable of expelling waste materials from our colon. It has many benefits like moderating sugar level and lowers bad cholesterol therefore it minimizes the risk of developing heart disease. It also helps in losing weight. Soluble fibers are timed release, meaning they prolong stomach from emptying so that you feel less hunger and the sugar release is slowly absorbed in the body which is also beneficial to those with diabetes.

Insoluble fibers
An insoluble fiber does not dissolve in water. It does not also form a gel like substance. Insoluble fiber gives many health benefits to our colon like it prevents colon cancer by normalizing pH balance of our intestine. It kills bad bacteria from the intestine simply balancing our intestinal acid. It helps relieve hemorrhoids by promoting regular bowel movement and helps with constipation. Insoluble fiber is a very powerful stimulant in fact it can flush out toxins in less time.

Since dietary fibers (soluble or insoluble) are found in plant foods only, why not include vegetables in your daily meal? An individual person should consume at least 15 grams of dietary fiber in a meal. This is the average meal consumption of fiber base on a daily recommended diet.