Fiber is an insoluble form of carbohydrate, found in plant-based foods.
There are two types of fiber, soluble and insoluble, each with its own beneficial properties.
Fiber helps the digestive system and affects the rate at which you absorb certain nutrients.
Although they provide no nutritional value, they do play a key role in providing health benefits.
AgroWeb.org in this article, introduces you to the types of fiber, the role they play in the body and in what foods they are found.
Soluble fibers, dissolve in liquids. When you consume foods rich in soluble fiber, they after mixing with stomach fluid turn into a gelatinous mass.
Soluble fiber generally slows down the digestive process, allowing the body to take full advantage of nutrients.
They also slow down the uptake of cholesterol in the small intestine, lowering blood cholesterol levels.
In particular, these fibers minimize the increase in bad cholesterol, which increases after consuming foods with cholesterol.
Soluble fiber slows the absorption of sugar in the gut, preventing an increase in blood glucose after a carbohydrate meal.
According to the National Institutes of Health, these effects may reduce the risk of developing heart disease and type 2 diabetes.
Sources from where you can get soluble fiber
Some fruits and vegetables are particularly rich in soluble fiber.
Some of them are: orange, citrus, lemon, berries, strawberries, blueberries, raspberries, apples, pears and bananas.
Legumes like peas, chickpeas, lentils and beans. To this list we can also add barley, oats and oat bran.
Fiber and patretshme
Insoluble fibers do not dissolve in liquids. Rather, they remain largely unchanged as they move through the digestive system and excrete in the feces.
Insoluble fiber stimulates the activity of your intestines, helping the movement of digested food along the digestive system. This type of fiber helps and prevents constipation.
Consuming them can help you avoid diverticular disease. An inflammatory bowel disorder that affects about one-third of adult Americans.
Sources from where you can get insoluble fiber
This includes most green leafy vegetables, such as spinach, cabbage, broccoli, cauliflower, and Brussels sprouts.
Bread, cereals and baked goods made with wholemeal flour are excellent sources of indigestible fiber.
Walnuts, almonds and Brazil nuts also provide indigestible fiber./AgroWeb.org
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