FOODS WITH SOLUBLE FIBER AND INSOLUBLE FIBER


FOODS WITH SOLUBLE AND INSOLUBLE DIETARY FIBRE

Foods with soluble fiber and insoluble fiber are basic in a diet rich in dietary fiber for colon or constipation. The fiber in foods is found in foods rich in fiber, such as wheat bran or fruits with fiber.

Today we will know the Ranking of foods with fiber, that is, the list of foods rich in fiber or that contain more soluble and insoluble dietary fiber. Which is better?

FOODS HIGH IN FIBER

Dietary fibers a substance found naturally in products of plant origin, i.e. food with fiber does not come from animals.

Many people ask us the following questions:

What foods contain more fiber? What are foods with fiber? What foods have fiber?

Well, in this article from El Nutricionista en Casa we give the answer to all of them.

Dietary fiber is found in:

the fruits,
Vegetables and vegetables,
legumes,
nuts and dried fruit,
the seeds,
whole grains and
in whole grains
Because our body cannot digest fiber, it passes through the intestines quickly.

Vegetables can contain 2 types of fiber:

insoluble fiber, and
soluble fibre

FOODS WITH INSOLUBLE FIBER

This kind of fibre, as its name suggests, is not soluble in water.

However, it can retain certain amounts of water within its structure, which increases its volume when combined with water.

The most important foods with insoluble fibre are cereals and by-products, for example:

bread, pasta and cereals, but in its full version.

As it is not attacked by the intestinal flora in the colon, this type of fibre is excreted as it is by the faeces.

This characteristic increases intestinal mobility, especially in the colon.

This helps to prevent and alleviate certain digestive disorders such as constipation.

Within foods with fiber, cereals and legumes are rich in insoluble fiber. While fruits and vegetables are richer in soluble fiber.
FOODS WITH SOLUBLE FIBER
This kind of fibre can be solubilised in water, and therefore when it comes into contact with liquid water it forms a kind of gel.

As a result, it causes a significant increase in its volume and its ability to circulate through the intestine.

Foods with soluble fibre are, for example:

legumes,
fruits,
vegetables, and
certain cereals such as barley and oats.
In this type of fiber, in addition to being a stimulus of the digestive system reduces the intestinal transit time, something very beneficial to the health of our body.

This kind of fiber is fermented in the colon by its flora, which will cause us gas, which in large quantities will cause discomfort.

It will also create short-chain fatty acids, which are absorbed and can be used to provide energy.

BENEFITS OF EATING FIBER FOODS

Foods with soluble fiber are the most interesting for cases of:

constipation,
hemorrhoids,
blood cholesterol control (foods that have dietary fiber help lower cholesterol.) and
diabetes.
Foods with insoluble fiber, on the other hand, go better as:

laxative, with more immediate effects than soluble fiber.

Due to the fact that vegetable fiber provides volume and a feeling of swelling, we will eat less.

Therefore, fiber is incorporated into diets for weight control or weight loss.