1. What is the difference in getting your fiber from "fiber suppliments" that contain psyllium husk as compared to getting the fiber from fruits and vegetables?
2. What is the difference between soluble and insoluble fiber?
3. How does each make a difference in your overall health?
4. Are you getting the same fiber content if you are juicing rather than eating the fruits and vegetables?
5. Are regular commercial products that you can by in any supermarket such as prune juice or grapefruit juice an okay substitute to get your daily fiber rather than eating it?
Thanks... There are two types of fiber. Both are beneficial in different ways.
Soluble Fiber (such as pectin) mixes with water to form a gummy substance that coats the insides of the intestinal tract. There, soluble fiber binds to cholesterol and reduces its absorption. This helps to lower blood cholesterol levels. It also delays the absorption of glucose and helps with diabetes control.
Sources: oats, seeds, beans, barley, peas, lentils, apples, citrus fruit, carrots, plums, and squash.
Insoluble Fiber absorbs water, making the stool larger, softer and easier to eliminate from the body. It keeps the digestive system running smoothly, reducing constipation, hemorrhoids, and other digestive problems. Since the stool is in the intestines for a shorter period of time, less cancer-causing agents deposit in the digestive tract, preventing certain types of cancer.
Sources: bran, whole grain products, skins of fruits and vegetables, and leafy greens.
There are many health benefits to bulking up on fiber:
Aids in Weight Loss - Fiber-rich foods may help your body stay trim. They take longer to chew, which may slow down your eating time so you eat less food. Fiber helps you feel full and slows the emptying of your stomach. In other words, fiber helps you to fill up before you reach the point of overeating. Fiber itself cannot be fattening because it isn鈥檛 digested and has ZERO calories!
Reduces Risk of Heart Disease - Studies have shown that people who consume a high fiber diet are less likely to develop heart disease. Certain types of fiber may help lower LDL cholesterol (the bad stuff). Fiber also helps bile acids pass through as waste. Therefore the body absorbs less dietary cholesterol.
Lowers High Blood Pressure - Fiber-rich foods are also a good source of potassium and magnesium. These two minerals are needed to help regulate blood pressure.
Manages Diabetes - Water-soluble fiber also helps to regulate blood sugar by delaying the emptying time of the stomach. This slows the sugar absorption after meals and reduces the amount of insulin needed.
Prevents Cancer - Eating a high fiber diet throughout one鈥檚 life may help prevent certain cancers, such as colon and rectal cancers. Fiber absorbs excess bile acids that are associated with cancer. It also speeds up the time it takes for waste to pass through the digestive system, which decreases the amount of time that harmful substances remain in contact with the intestinal wall. Fiber also forms a bulkier stool, which helps to dilute the concentration of harmful substances.
Reduces Constipation, Hemorrhoids, and Diverticulosis - Fiber absorbs water, softening and bulking the stool. This helps it pass through the digestive system more quickly and easily. As a result, fiber prevents constipation. There is less straining with bowel movements so hemorrhoids are less likely to form. Fiber is also a standard therapy for the treatment of diverticular disease. This painful disease occurs when the tiny sacs in the intestinal wall become weak and infected. A high fiber diet helps to keep these sacs from becoming inflamed.
That is some information I have on Fibre. I hope this helps some. If you need more info check out sparkpeople.com Dark chocolate is a good source of fiber. It is much better to get your fibre from fresh Vegatable and fruits than juice.
When choosing bread, read the label on the package. It will tell you how much fibre is in 1 slice. Pick bread that is higher in fibre to purchase.
Beans are a GREAT source of fibre.
Prune juice has very little fibre even though it seems to be a great source for keeping regular. |
