The difference between soluble and insoluble fibers
March 30, 2009
Fibers are basically the cell walls of plant cells in the green vegetables and fruits we eat. The presence of these fibers in our daily diet are vitally important due to its many benefits to man.
Fibers require a long time to digest and many forms of fibers cannot be digested at all and hence excreted. This aspect of prolonged digestion creates a feeling of having eaten a huge meal.
The gradual release of glucose in the blood stream also prevents rapid surges and falls of glucose or insulin levels. Hence a daily dose of fiber helps in the maintenance of a healthy body. The quantity of fiber you consume needs to be composed of identical quantities of both soluble and non soluble fibers.
Differences between soluble and insoluble fibers
• As the name suggests certain fibers are soluble with water and others are not.
• The soluble form of the fiber absorbs water and expands to form a gelatinous substance while the insoluble form is not affected and remains compact.
• Insoluble fibers assist in maintaining blood glucose levels and keeps blood cholesterol in check. Insoluble fibers on other hand aid in the prevention of the cancer of the intestines, especially of the latter part like the colon and the rectum. It also aids in preventing ailments like constipation and hemorrhoids.
• Types of soluble fibers are Mucilage, gums and pectin. Cellulose and lignin are insoluble fibers.
• PH maintenance in the intestines is also brought about by insoluble fibers which prevent microorganisms from producing carcinogenic substances.
• Soluble fibers are found in green legumes like peas, lentils and beans and are also a constituent of oats, oat meals, barley, fruits and vegetables. Insoluble fibers are found in cereal grains.
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