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Soluble vs. Insoluble Fiber
Fiber keeps you regular, and you need to be regular to stay healthy. A healthy diet contains about 10 to 13 grams of fiber for every one thousand calories. The ratio of soluble to insoluble fiber needed is about 3 parts insoluble fiber to one part soluble fiber. However, why is fiber so important, and what is the difference between insoluble and soluble fiber?
According to the US National Library of Medicine, the two types of fiber that are vital for health are soluble and insoluble fiber. Essentially, soluble fiber turns into a gel during digestion that slows the digestive process, while insoluble fiber adds bulk to the stool, ensuring that food moves through the digestive system at a healthy rate.
Soluble and insoluble fiber are therefore essentially two sides of a coin, one speeding up the digestive process, and the other slowing it down to ensure your food moves through the digestive system at the rate that is best to ensure overall health.
Fiber can be a great way to help you to maintain a healthy body weight. When you add enough fiber to a meal you feel fuller for longer, and it is easier to cut down on the calories. Fiber also plays an important role in regulating the glycemic load of foods. Studies suggest that a high intake of fiber reduces the impact that food has on the blood sugar levels of the body.
And these are not the only benefits of adding fiber to your daily diet.
Health Benefits of Fiber
Ensuring you get sufficient fiber in your diet is not only important for the digestive system, but also plays a role in other areas of your health. The most important health benefits of a diet high in the right type of fiber include:- The regulation and control of blood sugar levels
- The regulation and control of cholesterol
- Supporting and promoting cardiovascular health
- Reducing your risk of a stroke
- Promoting weight loss
- The regulation and maintenance of healthy weight management
- Supporting overall skin health
- Reducing the risk of developing diverticulitis
- Reducing your risks of developing irritable bowel syndrome
- Reducing the risks of developing gallstones and kidney stones