Fibre is a carbohydrate contained within the cell walls of plants. It is often referred to roughage because it cannot be digested by the human body and contains no calories or vitamins. Despite this fibre is still a very important part of your diet as it helps you maintain a healthy digestive system, control blood sugar and much more. Whilst many people have a general understanding of the benefits of fibre quite a few are unaware that there are two different types; soluble and insoluble. In this article I will be discussing these two types in greater detail and hopefully give you a greater understanding of fibre as a whole.
SOLUBLE FIBRE:
The main purpose of this type of fibre is to help the body absorb all the nutrients from the food you eat. It is referred to as 'soluble' because it dissolves in water. Soluble fibre passes through the body until it reaches the intestine. It then dissolves in the water found in the intestine to create a thick, sticky gel. This gel slows the passage of food through the digestive tract allowing all the nutrients to be absorbed before the food leaves the digestive system. Soluble fibre is found in all fruits and vegetables but some particularly rich sources include apples, oranges and peas.
INSOLUBLE FIBRE:
The main purpose of this type of fibre is to help move waste materials through the digestive system. It is referred to as 'insoluble' because it does not dissolve in water. Insoluble fibre travels right through the body until it gets to the intestine. From here it soaks up water and expands in the digestive tract. It then proceeds to move through the digestive tract pushing waste products through as it goes. Insoluble fibre is mainly found in grain based products such as wholemeal breads, cereals, pastas and also brown rice
WHICH IS BETTER?
Both types of fibre have their benefits. Soluble fibre helps you get the full nutritional value from your food and also helps you control your appetite and blood sugar levels. Insoluble fibre helps keep your digestive system healthy by pushing waste products out of your digestive tract quickly and reduces your risk of bowel infections. Together they ensure that you have an effective digestive system which processes both food and waste efficiently.
HOW MUCH?
Ideally you should be trying to get around 18g of fibre per day and get a good mixture of soluble and insoluble fibre. If you find that the majority of your fibre comes from wholemeal bread and cereals then perhaps consider implementing a few more fruits and vegetables in to your diet. Contrastingly, if the majority of your fibre is coming from soluble sources then consider adding some grains or wholemeal products to your diet. Getting a good balance of the two types of fibre will ensure that you realise all the benefits.
Author Resource:-
Tom Parker owns and operates a number of useful fitness resources and websites. You can learn more about fibre and get a daily Free Fitness Tip by visiting his websites.
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