Soluble fiber and insoluble fiber

Soluble fiber and insoluble fiber

Fiber is the ingredient present in plants (fruits, vegetables, cereals…). Although it is not digestive in the body, they play an important role in human health.

They are divided into two types based on water solubility. Includes soluble fiber (soluble fiber) and insoluble fiber (insoluble fiber). Both of these are important for the digestive system, which prevents heart disease, obesity, diabetes mellitus, appendicitis and constipation.

Foods containing fiber
Foods containing fiber

SOLUBLE TYPE

Soluble fiber is absorbed by water in the stomach and intestines, forming a gel that slows down the digestion process. This helps you to feel satiety and support weight loss. At the same time, it also slows down the process of glucose absorption, which is beneficial to diabetes mellitus or at high risk of this disease. In addition, they also reduce LDL cholesterol in the blood, helping to reduce the risk of heart disease. You can supplement this solubility from foods such as:

  • Beans: lentils, soybeans, peas
  • Fruit containing pectin: apples, pears, apricots, peaches, citrus fruits
  • Vegetable: Carrot

INSOLUBLE TYPE

In contrast to the soluble type, insoluble fiber is not decomed when passing through the small intestine. Thus help prevent constipation. Supply: Cereals, wheat, popcorn, nuts, broccoli, cabbage, vegetables, onions, green leafy vegetables…

Cereals contain a lot of insoluble fiber
Cereals contain a lot of insoluble fiber

SUPPLEMENTS FIBER THROUGH FOOD FUNCTION

You can also complement both types through functional foods. However, the downside of using functional foods is to not provide additional vitamins, minerals, antioxidants, fats, “good”, “good” carbs and healthy proteins as they use natural foods.


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