Fiber Q&A

Q: What’s the difference between insoluble and soluble fiber, and how much do I need of each?
A: Insoluble fiber swells when introduced to water (think sponge).  Once it’s bulked up in your intestines, it pushes waste material through, easing constipation and reducing the likeliness of hemorrhoids, colon cancer, and diverticulitis (an inflammation condition of the large intestine).  Soluble fiber, on the other hand, dissolves in water, forming a gel that binds cholesterol in your intestinal tract, which, in turn, lowers blood-cholesterol levels and heart disease risk and steadies blood -sugar levels to reduce your risk of type 2 diabetes.
For optimal health, you need a balanced mix of both kinds of fiber: 38 grams total daily for men, 25 grams for women.  Good sources of insoluble fiber include whole-grain breads, bran cereal, and vegetables complete with their skins.  For top sources of soluble fiber, reach for fruits, beans (garbanzo, lentils, and pinto), and oats.
(Article Source)
If you like pasta, you can also get both types of fiber from FiberWise pasta. Three of thier products (Spagetti, Elbows and Spirals) all come with 4g of soluble and 8g of insoluble fiber per serving.  Visit for more info.

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